02/27/2023
Announcements
The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
1:00 Bke/Ski
5 Cat/Cow
5ea Lying Leg Swing
5 Plank to Downdog
5ea High Plank Calf Stretch
1:00 Bike/Ski
5 Cat/Cow with a Rockback
5ea Lying Leg Crossover
5ea S. Arm Plank to Downdog
5ea High Plank Calf Stretch
15 Single Unders
15 Side to Side Single Unders
15 FWD/BWD Single Unders
5 Updown
7 Deadlift
15 Lofty Single Unders
5 Fast + 5 Slow Single Unders (2x)
5 Single Unders + 1 Double Under, stop (3x)
4 Burpees
3 Deadlift Shrug
3 Deadlift High Pull
3 Muscle Clean
3 Strict Press
3 Push Press
5 Single Single Double, linking
15 Double Unders
3 Lateral Barbell Burpees
3 Power Cleans
3 Push Jerks
3 Clean and Jerk
Strength
Deadlift (5×3 Deadlift, building)
5×3, building
Lift every :90 for five rounds, add weight each round
Workout (5 Rounds for time)
Chocolate Chip Cookie
5 sets
50 Double Unders
10 Clean and Jerks (95/65)
10 Bar Facing Burpees
-Rest 1:00 between sets-
Interval style workout today but don’t be fooled by the rest- it’s going to go fast and the reps are going to add up. Looking to finish your work between 1:50-2:10 on the clock. If you are having to work for more than 2:30+ when you’re fresh, we need to reduce the work by bringing reps/weight down. Today is a great day to bring DU reps down and make the burpee something you can stay quick with like an updown over the barbell.