Tuesday 09/19/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

10 strokes – drive with legs only

10 strokes – drive with legs + lean back

10 strokes – pause over shins

10 strokes

banded anterior hip

thoracic pushups

straight leg sit-ups

glute bridge

floor press + reach

banded pec

forearm thoracic pushups

alt v-ups

single leg glute bridge

floor press + reach + ir/er

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

15/12 Calorie Row

15 Bench Press (115/75)

15 V-Ups
Stimulus:

Looking to get 8-9+ rds. Moderate pace on the row. For the bench press choose a weight that you can do 10 reps unbroken. Make sure to hit full rom on the v-ups or scale to an alt single leg v-up.

Accessory

4 rounds for quality:

10 Weighted DB Hip Thrust @ moderate weight

10 Split Stance DB Romanian Deadlift (each side) @ moderate weight