Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Dynamic Warm Up 1x:
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–10 Roll Over V Sit
–10ea Spiderman Lunge + Rotation
–10 Sumo Inchworm
Medball Clean Teaching Progression 1x:
–6 Medball Deadlift
–6 Medball Deadlift & Shrug
–6 Medball Front Squat
–3 Medball Shrug & Pull Under
–3 Medball Clean
Split Stance Good Morning & Kang Squat Specific Warm Up 1x:
–3-5ea Split Stance Good Morning
–5-8 Kang Squat
Gymnastics Warm Up Blend 1x:
–3 Push Up w/ Hands On Dumbbell (from knees or toes)
–3 Strict Hanging Knee Raise
–1-2 Strict Toes to Bar
–5 Wall Squat
–10 Alternating Plank Shoulder Taps
–10 Alternating Lunge Steps
–3-5 Ring Row
Metcon
Metcon (No Measure)
DELOAD WEEK
For quality:
Row, 1000 m
30 Med Ball Cleans, 20/14 lbs
20 Dumbbell Push-ups
10 Strict Toes-to-bars
60/50 Bike Calories
30 Wall Squats
20 Plank Shoulder Taps
10 L/10 R Split Stance Good Mornings, 95/65 lbs
Jog, 800 m
30 Walking Lunges
20 Ring Rows
10 Kang Squats, 95/65 lbs
Complete at RPE 6 out of 10 (60% effort).
Stimulus:
you want to be working at 60% today – what that means is that you should be able to speak a full sentence to your friend at any point in the wod today.
Monostructural movements shouldn’t take more then 5 min.
Accessory
Warm-up (No Measure)
:30-:45 sec Thread the Needle ea
:30-:45 sec Childs Pose
:30-:45 sec Scorpion ea
:30-:45 sec Hamstring Stretch (coaches choice)
1-2x