Thursday 10/26/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski :45

10 inchworm

5ea 90/90

16 alt bird dog

5ea slow 90/90 into lunge

bike/ski ;45

10 plank to downdog

7ea stationary lunge taps

16 alt deadbug

14 alt lunges

bike/ski :45

cat/cow w/ rockback in arch

7ea banded lunge step over

16 banded dead bug

14 walking lunges

coach back squat

pre wod – coach ghd

Strength

Back Squat

Back Squat

– Establish a 6 RM for the day. Then, perform a drop set of 6 reps at 85% and 6 reps 80% of that 6 RM.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

16 Box Jump (24/20)

16 GHD Sit Ups

16 Alt BW Walking Lunges
Stimulus:

FAST wod for the week- push the pace. Shoot for 4+ rounds.