Monday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY ASHLEY!!!

GHD Daily Challenge WEEK TWO:
10 partial ROM GHD sit ups + 10 “RX” GHD sit ups (20 total reps)

Warm-up

Warm-up (No Measure)

3 Rounds :20 ON :10 OFF:

–Single Under (any variation)

Dynamic Warm Up 2x:

–5ea Spiderman Lunge + Rotation

–10 Bootstrapper

–10 Toe Touches

–5 Inchworm + Push Up

–3 each Turkish Get Up Screwdriver x 3

–5 ea 90/90 Lunge

3 Rounds :20 ON :10 OFF:

–High Knee Single Under

Dumbbell Warm Up 1x:

–5 Single Side Squat (right)

–5 Single Arm Push Press (right)

–5 Single Side Squat (left)

–5 Single Arm Push Press (left)

Turkish Sit Up Specific Warm Up 1x:

–3 Turkish Sit Up (right)

–3 Turkish Sit Up (left)

Strict Muscle up/ Wall Walk Specific Warm Up 1x:

–5 Plank to Pike

–:20 sec Handstand Hold

–1 Wall Walk

–:10 sec deadhang/:10 sec lat active/10 Lat Pullups

–5 Ring Rows

–:10 sec ring support/:10 sec bottom of dip

–3 strict pullups

Metcon

Metcon (No Measure)

DELOAD WEEK

For quality:

Row, 2000/1600 m

100 Double Unders

10 L/10 R Single Arm Dumbbell Thrusters, 50/35 lbs

Row, 1000/800 m

80 Double Unders

8 L/8 R Turkish Get-ups, 35/25 lbs

Row, 500/400 m

40 Double Unders

4 Strict Muscle-ups

4 Wall Walks

Complete at an RPE of 6/10

Time Cap: 25min