Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

AMRAP 9 min:

30 Jump Rope

5 Bootstrapper

10 Alt Wide Groiners

10 Glute Bridge + :15sec Glute Bridge Hold on last rep

10 Straight Leg Sit-ups

5 Goblet Squat + :20 sec hold on last rep

Specific Barbell Warm Up 1x:

10 Goodmorning

5 Back Squat (on coach’s call)

Wod Specific warmup:

5 Back Squat @ a light weight

10 Double Unders

3 Abmat sit-ups

3 Back Squat @ a moderate weight

10 Double Unders

3 Abmat sit-ups w/ weight

3 Back Squat @ a moderate-heavy weight

Metcon

Metcon (Time)

5 rounds for time of:

10 Back Squats, 185/125 lbs

20 Weighted AbMat Sit-ups, 25/15 lbs

40 Double Unders

Time Cap: 15 mins
Stimulus:

Back squats will be taken out of the rack and are heavy today. These will be done in 2+ sets.

AbMat sit-ups should be done unbroken. Same with double unders. If you don’t have double unders you can take :30 sec to practice or do 60 singles.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

10 L/10 R Landmine Muscle Snatches, pick load

Rear Delt Raise Hold, pick load, 20 secs

5 Tempo Ring Rows