Monday 05/15/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

50′ walk on toes

50′ walk on toes backward

50′ walk on heels

10ea standingleg swings front/back/side/side

10 ea tabletop trunk rotations

10ea banded lateral steps

10 elbow banded Plank rocks

10 ring rows

10 banded lat pull-downs

50′ skip forward/backward

50’3 hops 3 forward hops

50’3 hops 3 forward hops – run

10ea 3 position cha cha

5 elbow banded knee pushups +5 elbow banded pushups

10 kip swings

5 jumping pull-ups

3 pull-ups as done in wod

5 push-ups as done in wod

7 squats as done in wod

Metcon (Time)

Murph Prep Week 5:

4 rounds:

200m Run

10 Pull-ups

20 Push-ups

30 Air Squats

(time cap: 16 min)

-Rest 4:00-

8 rounds:

100m Run

5 Pull-ups

10 Push-ups

15 Air Squats

(time cap: 16 min)