Tuesday, October 27th 2020

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2 rounds

1 min Row @increasing intensity

30 sec plank to downward dogs

2 rounds

20 W band pull apart

5 ea Single arm DB press + 7 sec hold

20 sec handstand hold

5 ea Banded Single Arm Lat Pulldown + 7 sec hold

Gymnastics

Metcon (Weight)

3 sets

5 strict press **choose a moderate weight and use it for all 3 sets

3 wall climbs

Rest 2mins

12 min

Metcon

Metcon (Time)

3 rounds for time

30 Cal Row

20 TTB

10 Push ups

Time cap: 16 mins
Stimulus:

If you rowed yesterday make sure to bike today. The effort on the row and the ttb will be a bit slower working on pulling endurance paired with a short fast dynamic effort in the pushups. Your shoulders will be fatigued so although minimal reps still challenging.

Cool down

Easy Bike or Row 2 minutes

Scorpion Stretch

4 x per side

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