Friday
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