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Blog
Oct
21
2021

Friday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Bike/Erg 2xs:

–:20sec Easy

–:10sec Hard

1 Round:

–10ea Plank to Downdog

–20 Reach to the Sky touch your toes

–:10 sec dead hang

–:10 sec lat active

–10 lat pull ups

Bike/Row 2xs:

–:20sec Easy

–:10sec Hard

1 Round

–10 High Plank to Reach

–20 Banded Good Morning

–15 Banded Row

–10 Banded Press

–10 Ring Rows

Barbell General Warm Up 1x:

–3 Clean Grip Deadlift

–3 Stand and Shrug

–3 Stand Shrug High Pull

–3 Muscle Clean

–3 Front Squats

–3 Tall Cleans working down in depth

–3 Power Cleans

–3 Squat Cleans

Specific Dumbbell Press Warm Up 1x:

–:20 sec Overhead hold

–5 strict press with a 3 sec decent

right and left

Metcon

Clean (1×1)

4 min to find your 1 rep max clean

MOVE (Lift, Move, Work) (AMRAP – Reps)

Track 1: Max Effort Bar Muscle Ups in 4 min

Track 2: Max Effort Pull Ups in 4 min

Track 3: Max Effort Ring Rows in 4 min

WORK (Lift, Move, Work) (AMRAP – Rounds and Reps)

Track 1:

8-min. AMRAP

30 double-unders

8 DB push presses ea (50/35)

8 burpees over the db

Track 2:

8-min. AMRAP

20 double-unders

6 DB push presses ea ( 50/35)

6 burpees

Track 3:

8-min. AMRAP

20 single-unders

5 DB push presses ea 35/20

5 burpees