Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–30 Single Jump Rope

–10 Sumo Inchworm

–15 Scap Push Up

–:20sec Pike Hold

–5 Plate Deadlift

–5 Plate Swing

–5 Plate Ground to Overhead

1 Round:

–30 Single Jump Rope

–10 Plank To Downdog

–:15sec Handstand Hold Against Wall

–5 Plate Deadlift

–5 Plate Swing

–5 Plate Ground to Overhead

Specific D-Ball Warmup:

–6 Deadlifts

–6 Ground to Shoulder

Jump Rope Specific Warm-Up 1-2xs:

–:20sec Lofty Singles

–:10sec Rest

–:20sec Single, Double, Single

–:10sec Rest

–:20sec Double Unders

Metcon

Metcon (AMRAP – Reps)

4 rounds for max reps and distance of:

max rep Jump Ropes, 1 min

max distance Handstand Walks, 2 mins

max rep Sandbag Ground-to-Shoulders, pick load, 3 mins

Handstand Walks / Handstand Hold Practice