Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–30 Single Jumprope

–8 Plank to downdog w/ heel pump

–8 ea Childs pose arm lift

–8 Progressing Bootstapper

–8 Air Squat

–:10 deadhang + :10 sec lat active + 10 lat pull-ups

–20 Single Jumprope

–8 Dumbbell Goblet Squat

–6ea Single Arm Dumbbell Press

–6 Tempo Ring Row (:03sec up & down)

–6 Kip Swings

–10 Double Under

–4 ea Dumbbell Thruster

–3 Strict Pull Ups

–3 Kip Swings + 1 Pull-up

–3 Kip Swings + 1 Pull-up + 1 CTB

Metcon

Peyton (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups

10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile run.
Stimulus:

What a way to finish out the week! This is gonna be a tough workout – make sure to scale accrodingly. For our pulling movement we want to choose something that we can consistently get thru in 2 sets – i think jumping ctb sor jumping pull-ups would be a great scale for today. For the thrusters – it’s heavy – you should be completing these again in 2 sets. For the DU you don’t want to be working on them for much longer then :30.