Monday 04/17/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Dynamic Warmup:

50ftwalk on toes

50ftwalk to toes backward

50ftwalk on heels

50ftwalk feet turned out

50ftwalk feet turned in

50ftlunge walk-arms locked out overhead

50ftlunge walk – torso twist towards forwarding leg

50ftbutt kickers

50fthigh knees

10 little arm circles fwd/bwd

10 front back

10 rotations

pushup:

10 scorpions

10 plank rocks

3 strict down worm up

3 strict up

*talk about rom

pull-up:

:20 deadhang

:20 lat active

10 lat pull-ups

10 ring rows

*talk about rom

squat:

5 boot strappers

10 air squats

*talk about rom

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Stimulus:

we are startng Murph Prep – every monday will be some form of murph training. today we will add a 400m run before and after. although we have been doing some shuttle runs (which we will do today if necessary) we need to take running slow to start and work up to it.

sub for 400m run will be 25 shuttle sprints (each shuttle sprint is 50′ – 25′ down and back)