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Blog
Jun
20
2021

Monday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

–10ea Spiderman Lunge + Rotation

–10 Sumo Inchworm

Medball Clean Teaching Progression 1x:

–6 Medball Deadlift

–6 Medball Deadlift & Shrug

–6 Medball Front Squat

–3 Medball Shrug & Pull Under

–3 Medball Clean

Split Stance Good Morning & Kang Squat Specific Warm Up 1x:

–3-5ea Split Stance Good Morning

–5-8 Kang Squat

Gymnastics Warm Up Blend 1x:

–3 Push Up w/ Hands On Dumbbell (from knees or toes)

–3 Strict Hanging Knee Raise

–1-2 Strict Toes to Bar

–5 Wall Squat

–10 Alternating Plank Shoulder Taps

–10 Alternating Lunge Steps

–3-5 Ring Row

Metcon

Metcon (No Measure)

DELOAD WEEK

For quality:

Row, 1000 m

30 Med Ball Cleans, 20/14 lbs

20 Dumbbell Push-ups

10 Strict Toes-to-bars

60/50 Bike Calories

30 Wall Squats

20 Plank Shoulder Taps

10 L/10 R Split Stance Good Mornings, 95/65 lbs

Jog, 800 m

30 Walking Lunges

20 Ring Rows

10 Kang Squats, 95/65 lbs

Complete at RPE 6 out of 10 (60% effort).
Stimulus:

you want to be working at 60% today – what that means is that you should be able to speak a full sentence to your friend at any point in the wod today.

Monostructural movements shouldn’t take more then 5 min.

Accessory

Warm-up (No Measure)

:30-:45 sec Thread the Needle ea

:30-:45 sec Childs Pose

:30-:45 sec Scorpion ea

:30-:45 sec Hamstring Stretch (coaches choice)

1-2x