Monday 10/09/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:30

10 alt groiners + down dog + heel pump

:20 ea bent knee side plank

5ea stationary lunge taps

10ea bent knee side plank + rotation

20ea banded back of ankle pules

30 singles with butt squeeze so that we aren’t in a pike

20 singles with butt squeeze and point toes

15 jump in split stance – ea

5ea single jump rope x 2

7ea banded hamstring flow

14 banded PVC deadlift lat drill

barbell:

romanian deadlift

good morning

deadlift to knee – focus on lats

deadlift knee to mid shin – focus on lats

hang shrug

hang high pull

hang muscle

tall drops

high hang power

hang power

wod prep:

3 deadlift

10 du

6 walking lunge

10 du

3 hang power clean

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

20 Deadlifts (115/80)

50 Double Unders

100ft Walking Lunge

50 Double Unders

10 Hang Power Cleans (115/80)
Stimulus:

we are looking for a consistent pace for 15min today.

Looking for 3+ rounds. All movements can be done unbroken or 2 sets

core accessory

3-4rds for quality

:30 Sorenson hold

15ea half kneeling wood chop