Wednesday 11/29/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2-3x flow:

5 up/dog to childs pose

5ea thread the needle

5 plank to downdog

5 bootstrappers

5ea lateral lunge

5ea lunge to hamstring

:20 sec deadhang + :20 sec lat active

5ea shoulder flexion, abduction, extension – heavier

7 air squats

7 straight leg sit-ups

7ea stationary lunge

:20 sec deadhang + :20 sec lat active 5ea shoulder flexion, abduction, extension – heavier

7 Wall Ball Front Squat

7 alt v-ups

14 alt reverse lunges

3 plank rocks + 1 strict down x2

3 plank rocks + 1 strict down + 1 hrpu x2

3 kip swings + stop x2

3 kip swings + 3 kipping knees to hip

3 kip swings + 3 kipping knees to armpit

1 kip swing + 1 kipping knee to armpit + 1 ttb

1 kip swings + 1 kipping knee to armpit + 2 ttb

3 wall ball – low target

3 wall ball

Metcon (Time)

7 Rounds for Time:

10 Hand Release Push Ups

10 Wall Ball Reverse Lunge

10 Toes to Bar

10 Wall Balls (20/14)

Time Cap: 18min
Stimulus:

Looking to do reps unbroken – take your rest between movements.

Accessory

3-4 rds for quality:

:45 each bent knee side plank hold

10 ea DB knee supported shoulder IR/ER

20 banded low trap row