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Archive for category: WOD
Jul
14
2020

Wednesday

Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3 ROUNDS 10 Chin-Up Grip Scap Pull-Ups 8/8 DB Swings 6 Medball Front Squats 6 Medball Push Press Strength Bench Press (5-5-5-5) on a 12 min clock 5-5-5-5 working up to a heavy set of 5 for the day Workout Metcon (AMRA...

Jul
13
2020

Tuesday

Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :30 Pike Hold + :30 Inch Worm + Yoga Push-Up MIN 2 – :30 Bootstrappers + :30 Groiners Strength Metcon (No Measure) EMOM x 12 MINUTES Min 1 – Handstand push-up progressions Mi...

Jul
12
2020

Monday

Steamboat Strength and Conditioning РSSCMetcon Warm-up Warm-up (No Measure) 2:00 Row/Bike/Run Into… AMRAP x 6 MINUTES 20 Single Unders 10 Clean Deadlifts 8 Hang High Pulls 6 Hang Muscle Cleans 10 Elbow Punches 4 Hang Power Cleans Workout Metcon (Time) FOR TIME 150 Double Unders 50/40 Cal Row...

Jul
10
2020

Saturday

Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 Cap) 5 Push Up to Pike 10 Slam Ball Deadlifts 5 Slam Ball Shoulder Presses 10 Lunges :30 Alt. Plank Heel Taps Workout Metcon (AMRAP – Rounds and Reps) With a Partner, Alternating MOVEMENTS AMRAP x...

Jul
09
2020

Friday

Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES :20 Butt Kickers :20 High Knees :20 Jumping Jacks 100m Run 10 Scap Push Ups 5 Negative Push Ups 10 DB Deadlifts Workout Metcon (Time) 3 SETS 800m Run 30 Hand Release Push-Ups 20 DB Hang Power Cleans...