Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Friendly Fran warmup:

10 air squats

10 plank to downdog

10 alt samson lunge

:20 sec deadhang

2x

5 Barbell Thrusters w/ 3 sec pause in bottom and 3 sec pause at top

5 lat pullups/5 kip swings/5 kipping pullups

***add weight each round

3x

Warm-up (No Measure)

Damn Diane warmup:

10 ostrich walk

:20 sec headstand hold

10 single leg dl

:20 sec handstand hold

2x

5 Barbell Deadlift w/ 3 sec pause at knee

5 pike hspu/5 negative hspu/5 kipping hspu

**add weight each round

3x

Metcon

FRIENDLY FRAN (Time)

3 rounds:

21 thrusters

21 chest-to-bar pull-ups

W 85 lb. M 115 lb.

Time cap: None

DAMN DIANE (Time)

3 rounds:

15 deadlifts

15 strict deficit handstand push-ups

W 205 lb., 2-in. deficit

M 315 lb., 3.5-in. deficit

Time cap: None

Front Squat (1 REP MAX)

1000m Row (Time)

Max Effort 1000m Row