Thursday 07/20/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

row – drive only

10 Deadbugs

10ea Single Leg BW Deadlift

10 Birddogs

10ea Single Leg KB Deadlift

row- leg drive + lean back

10 kb deadbugs

5ea kb windmill

10 kb plank taps

10ea kb strict press

row- leg drive + lean back + return

10 air squats

10 straight leg sit-ups

10 goblet squats

10 alt v-ups

deadlift/handstand warmup

Deadlift

5 sets x 1 Deadlift @80-90% of 1RM

* Rest as needed between sets *

Strict Deficit Handstand Push-ups

5 Sets:

50-60% reps of Max Unbroken Reps (SHSPU)

-The prescribed deficit is 4” for men and 2” for women.

-Record your score as your highest set. Comment with reps in each set-

Metcon (Time)

For Time:

50 Wall Balls (20/14)

30 Toes to Bar

50/40 Calorie Row

30 Toes to Bar

50 Wall Balls (20/14)

Time cap: 16 minutes