Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
foam roll session: calves, lats, quads, glutes
Then:
–30 singles
–5ea Reverse Lunge
–10 Ring Rows
–20 Alt Shoulder Taps
–30 Singles – (15 front to back/15 side to side
–5ea Reverse Lunge w/ toe point
–:10 sec deadhang + 10 sec lat active + 10 lat pull-ups
–7 Plank to Pike
–15 Penguin Taps
–15 Lofty Singles
–5ea Reverse Lunge w/ foot up
–3 Jumping Pull-ups w/ slow decent
–1/2 Wall Walk
–10 Double Unders
–3 Pistols ea
–2 Strict Pullups
–1 Wall Walk
Metcon
CFSB Speed Medley (Time)
Option 1:
8/6 Strict Pull-ups
75 unbroken single-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
1:00 Unbroken Wall Facing Handstand Hold
6/4 Strict Chest To Bar Pull-ups
50 unbroken double-unders
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
5 Wall Walks
4/2 Strict Chest to Bar Pull-ups
25 double-under crossovers
10 unbroken single-leg squats, left
10 unbroken single-leg squats, right
10 Strict Handstand Pushups
Option 2:
8/6 Strict Pull-ups
35 unbroken single-unders
20 Alt Dumbbell Lunges
1:00 Wall Facing Handstand Hold – accumulate
6/4 Strict Chest To Bar Pull-ups
50 unbroken single-unders
20 Alt Dumbbell Lunges
5 Wall Walks
4/2 Strict Chest to Bar Pull-ups
75 unbroken single-under
20 Alt Dumbbell Lunges
7 Wall Walks
Time Cap: 15min