Wednesday

Steamboat Strength and Conditioning – SSCMetcon

This week’s GHD Challenge will be 20 FULL range of motion GHD sit ups.

(Remember, as always- you can modify this to what you need. If you feel like you need to go partial range or break it up, then do it)

Warm-up

Warm-up (No Measure)

Partner Rowling 2xs:

–100m

*For each meter the athlete is under or over 100m they will do 1 burpee. No more than 30 burpees to any athlete. Feel free to make this partner style and have athletes go you go, I go.

Partner Row/Dynamic Warm-Up 1x:

Partner 1:

–10 Small Arm Circles Forward

–10 Small Arm Circles Backwards

–10 Big Arm Circles Forward

–10 Big Arm Circles Backwards

–5 Inchworm + Push Up

–:25 sec ea Bent Knee Side Plank Hold

–:15 sec ea Floating Bear Hold

Partner 2:

Coach Led Row Technique

Metcon

Metcon (5 Rounds for time)

Each for time:

Row: 5x 750 m

Rest as needed between efforts.
Stimulus:

Get this 750 done within 3-4 min.