Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Deadbugs

8/8 Single Arm DB Sumo Deadlift

8/8 Single Arm Hang Power Clean

8/8 Single Arm DB Strict Press Plus

8 Inch Worms + Up Dog + Down Dog

Strength

Push Jerk (5-5-5-5-5)

Build up to a heavy 5 rep push jerk in 5 sets

superset these with a set of TTB

Workout

Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Up Down Devil’s Press (35/20)

1:00 – DB Front Rack Squats

1:00 – Plank DB Slide Thru

1:00 – Cal Bike

-Rest 1:00 b/t Sets-

***for devils press we are cleaning dumbbells to front rack position
Stimulus:

Working for :45-:50 for each movement – choose lighter weights for a higher intensity workout and focus on moving faster, or slow it down and use heavier weights for more of a strength focus.