Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY SALLY!!!

Warm-up

Warm-up (No Measure)

Easy 8min AMRAP:

–30 Plyo Skier

–5ea Spiderman Lunge + Rotation

–5 Bootstrapper

–5 Wall Squat

–:20sec each Side Plank Hold

Box Jump General Warm Up 1x:

–10 Alternating Single Leg Box Step Up

–5 Box Jump Step Down (low height)

–3 Box Jump Step Down (high height)

Air Squat Teaching Progression 1x:

–10 Air Squat

Box Jump + Squat on Box Specific Warm Up 1x:

–3 Box Jump + Squat on Box (to workout height)

Farmers Carry Specific Warm Up 1x:

–Allow your athletes 3 minutes to find their working weight for the farmers carry.

Metcon

Metcon (No Measure)

Complete as many rounds as possible in 15 mins of:

Farmer Carry, 53/35 lbs, 100 m

10 Box Jump + Air Squats (high box)
Stimulus:

Still working at a slower pace today, 60-70%.

Accessory

Warm-up (No Measure)

16 db slide thru, pick load

:20 sec hollow hold

rest :30

5 rds