Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Row/Ski Erg

–5 Inchworm

–5ea Kneeling Shoulder Taps

–10 Scap Pull Ups

— 6 Ring Row

1 Round:

–:90sec Row/Ski Erg (faster pace)

–5 Yoga Pushups

–:30sec Childs Pose

–6 Goblet Squat w/ a :01 sec pause at the bottom of each rep

–6 Z-Press

Rope Climb Teaching Progression 1x:

–2 Lay to Stand Rope Climb

–:03sec Rope Hang

–3 Find It & Feed It

–3 Find It & Feed It + 1 Pull

–2 Find It & Feed It + 1-2 Pulls

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Alternating Back Rack Lunges

–5 Good Morning

–5 Back Squat (on coach’s call)

Handstand Push Up Progression 1x:

–5 tripod

–3 tripod Lift knees

–:10 sec headstand hold

–:10 sec handstand hold

–3 Handstand to Headstand

Back Squat Build Up Sets 1x:

–Have your athletes take 5 minutes to find their working weight for the day in the Back Squat. This should be found within 3-4 warm-up sets.

Metcon

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
Women RX: 185#

This is a good day to practice some skills for a specific amount of time – remember it doesn’t matter how you do the workout but that you show up to do the workout.