Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Plyo Skier

10 Hanging Hip Touch

:20sec Overhead DB Hold ea

:30sec Plank Ups

Dumbbell Warm Up 1x 5reps per side (light DB):

DB Deadlift

DB Swing

DB Suitcase Lunge

Single Side DB Squat

DB Strict Press or Push Press

DB OH Lunges

//Do one side before switching to the next.//

Workout Prime 1x:

3 DB Snatch (right)

3 DB FS (OHS) (right)

3 DB Snatch (left)

3 DB FS (OHS) (left)

3 Suitcase Lunge (right)

3 DB Single Arm Push Press (right)

3 Suitcase Lunge (left)

3 DB Single Arm Push Press (left)

Workout

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

7 R Arm Dumbbell Snatches (50/35)

7 R Arm Dumbbell Front Squats (50/35)

14 Weighted Sit-ups (50/35)

7 L Arm Dumbbell Snatches

7 L Arm Dumbbell Front Squats

21 Double Unders

7 R Leg Dumbbell Suitcase Lunges

7 R Arm Dumbbell Push Press

14 Weighted Sit-ups

7 L Leg Dumbbell Suitcase Lunges

7 L Arm Dumbbell Push Press

21 Double Unders

RX+ (Single arm db overhead squat)(GHD sit-ups)
Stimulus:

R+ version today – make sure if you want to tackle it that your body can handle it – the rotation on the single arm overhead squat can be intense and the ghd sit-ups if not conditioned can beat you up!

Accessory

Warm-up (No Measure)

4 Rounds:

:20 sec KB Farmers Hold

:20 sec Double KB Front Rack Hold

:20 sec Double KB OH Hold

-Rest :30 sec between rounds OR see if you can go unbroken