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Author archive: wodify
Nov
27
2022

SSCMetcon – Mon, Nov 28

Steamboat Strength and Conditioning – SSCMetcon Warm-up 3 rds: 5 Inchworm 5 up downs 5 Bootstrappers + reach 5 Air Squats 5 Plank to Downdog 5 Plate Ground to Overhead DB Progression: right then left – 3 db dl 3 db clean 3 db squat 3 db press 3 db thruster 3 db muscle snatch 2 db alt mu...

Nov
25
2022

SSCMetcon – Sat, Nov 26

Steamboat Strength and Conditioning – SSCMetcon Warm-up 3RDS 5 Inchworm + Updog 8 Cat Cow 10 Plank to Downdog :30ea Pigeon Rotations 8ea Lying Leg Swing 6ea S. Leg Deadlift (BW) :20 Machine Sprint 2RDS :30 Top of Calf Raise Hold 30 KB Toe Taps 7 Russian KBS :20ea OH KB HOLD 5 KBS 3ea TEMPO Ste...

Nov
24
2022

SSCMetcon – Fri, Nov 25

Steamboat Strength and Conditioning – SSCMetcon Warm Up 2 sets: :20 single-unders :20 hollow rocks :20 squat hold – Rest :10 between sets. 2 sets: :20 single-single-double :20 kipping leg raises :20 air squats – Rest :10 between sets. 2 sets: :20 double-unders :20 knees-to-chest :20 goblet squ...

Nov
23
2022

SSCMetcon – Thu, Nov 24

Steamboat Strength and Conditioning – SSCMetcon Warm Up Dynamic warmup 1x: 20 Jumping Jacks 10 little arm circle forward and back 10 big arm circle forward and back 20 fast mountain climbers 5 Inchworm 5ea lunge + rotate 20 slow groiner 10 front back arm swings 10 up down arm swings 20 fast gr...

Nov
22
2022

SSCMetcon – Wed, Nov 23

Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 set: 2:00 row, bike, or ski 1 set: 20 banded pull aparts 20 banded face pulls 10 ea banded straight arm scap pull down 1 set: 1:30 row, bike, or ski 1 set: 20 banded pull aparts 20 banded face pulls 10 ea banded straight arm scap pull d...