Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

500 Meter Row/Ski

Dynamic Warm Up 1x:

–5ea 90/90 to Lunge

–Turkish Sit up + 5 Screwdrivers x 3ea

–8 Plank to Downward Dog

–8ea Kneeling Shoulder Taps

–5ea High Knee Tuck + Lunge & Rotate

Gymnastics Blend Specific Warm Up Part #1 1x:

–:30sec Hollow Body Plank Hold

–8 Air Squat

–:20 sec Pike Hold

–3 Tripod into 3 Tripod w/ knee raise

–:15sec Dead Hang

–10 Scap Pull Up

–8 Wall Squat (on coach’s call)

Gymnastics Blend Specific Warm Up Part #2 1x:

–:15sec Wall Facing Handstand Hold or Pike Hold

–4 Handstand Push-Up Negative or Pike Handstand Push Up

–8 Kip Swing

–3 Kip Swing + 1-2 Kipping Pull Ups or 6 Ring Row

–6 Air Squat

Gymnastics Blend Specific Warm Up Part #3 1x:

–1-3 Strict Handstand Push Up or Variation

–2-4 Chest to Bar Pull Up or Variation

–4 Air Squat

Metcon

Metcon (Time)

For time:

Row, 1500 m

— then —

8 rounds of:

4 Strict Handstand Push-ups

8 Chest-to-bar Pull-ups

12 Air Squats

Time Cap: 22 min
Stimulus:

HSPU or modification should be done unbroken, hard pulling motion should be done unbroken or in 2 sets. breathe through the squats and get them done in one set.