Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Jump Rope 1x:

–100 Single Unders

Easy AMRAP 8minutes:

–6ea High Plank to Calf Stretch

–6ea Spiderman Lunge + Rotation

–6ea Single Side Dumbbell Squat

–6ea Dumbbell Push Press

–6 ea Alt Deadbugs

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Front Squats

–5 Strict Press

–5 Back Squat

Double Under Practice 3xs:

–:20sec Single, Double, Single Practice

–:20-:10sec Rest

Thruster Specific Warm Up 1x:

–5 Front Squat

–5 Push Press

–5 Thrusters (on coach’s call)

Back Squat Specific Warm Up 1x:

–3-5 Tempo Back Squat

–3-5 Back Squat

Strength

Back Squat (1×1)

20 mins to find a 1RM for the day.

5-5-3-3-2-2-2-1-1-1-1…..

Metcon

Metcon (Time)

For time:

75 Double Unders

5 Thrusters, 155/105 lbs

150 Double Unders

10 Thrusters, 135/95 lbs

225 Double Unders

15 Thrusters, 125/85 lbs

Compare to 8-11-21.

Time Cap: 12 min
Stimulus:

Challenge yourself on the thruster weight, even if that means having to break up these first couple of small sets.

Lots of double unders today – this is a great day to practice for a specific time frame – 1min, :90 sec, 2 min.