Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

10ea Lying Leg Swing

5ea Lying Leg Crossover

5 Roll Over V Sit

10 Straight Leg Sit Up

2x

10 Alt. Samson Lunge

8 Air Squat

10 Scap Push Up

20 Alt. Plank Shoulder Taps

:10 sec Handstand hold on wall

2x

Workout

Metcon (No Measure)

For quality:

3 rounds of:

30 DB Step Ups (35’s, 25’s)

10 DB Front Squats

Wall Sit, 30 secs

Rest 1:30

— then —

3 rounds of:

15 Inverted Row

15 DB Floor Press (35’s, 25’s)

Freestanding Handstand Hold, 20 secs

Rest 1:30

25 min time cap
Stimulus:

Notice there is no score today

This is supposed to be a heavy day and we are moving for quality so although there are RX weights do what is heavy for you. For the inverted row you’ll set the barbell up in the rig – the lower it is the harder these will be.

If a freestanding hs hold isn’t happening today you can take it to the wall or off a box