Friday 07/07/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

20 tippy toe walks

20 heel walk

50 singles

5 inchworm

10 alt Deadbugs

10 calf raises

5ea single leg calf raises

30 lofty singles

5 inchworm + pike

10 alt birddog

10 single single double

5 deadlift

5 muscle clean

5 front squat

5 press

5 thruster

10 double unders

Strength

Deadlift

5 sets x 3 Dead Stop Deadlifts @70% of 1RM

* Rest as needed between sets *

Strict Handstand Push-ups (AMRAP – Reps)

5 Sets:

45-55% reps of Max Unbroken

Metcon (Time)

God Bless America

5 Rounds

50 Double Unders

7 Thrusters (115/80)

Time cap: 8 minutes
Stimulus:

This is our sprint workout for the week. You should aim to do reps unbroken resting in-between movements.

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