Wednesday

Steamboat Strength and Conditioning – SSCMetcon

DELOAD WEEK

Warm-up

Warm-up (No Measure)

EMOM x 9min: (3 Rounds)

Minute 1: 30 Plyo Skier + :12 sec ea Floating Bear Hold

Minute 2: 4 Romanian Deadlift + 4 Bent Over Row

+ 4 Good Morning + 4 Back Squat

Minute 3: 5 ea Bent Knee Side Plank w/ Hinge + :20sec Dead Hang

Back Squat Build Up Sets 1x:

–2 Back Squat @ 35%

–2 Back Squat @ 45%

–2 Back Squat @ workout weight

Strict Toes to Bar Specific Warm-Up 1x:

–5 Hanging Knee Raise

–5 Strict Press Downs

–3 Straight Leg Raise

–2 Strict Toes to Bar

Double Under Practice 3xs:

–:20sec Double Unders or Practice

–:10sec Rest

Metcon

Metcon (No Measure)

Every 2 mins for 20 mins do:

2 Back Squats, pick load

7 Strict Toes-to-bars

50 Double Unders

Back Squats- 55-60% 1RM

Cool down

Warm-up (No Measure)

10 min ROMWOD