Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 2xs:

–:40sec Easy

–:20sec Hard

1 Round:

–7 Sumo Inchworm

–7 Bootstrappers

–7 Tempo Air Squats (down 3, hold 3)

–7ea Reverse Lunge

–:30sec Forearm Plank Hold

Bike/Ski Erg 2xs:

–:40sec Easy

–:20sec Hard

1 Round:

–10 Goblet Good Morning

–8 Goblet Squat w/ a :03sec pause at the bottom of each rep

–6ea Goblet Reverse Lunge

–:30sec Forearm Plank Hold

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Barbell Good Morning

–10 Back Squat

Box Squat Specific Warm Up 1x:

–5 Box Squat

Strength

Box Squat – back rack (1×1)

Box Squat

5-3-3-2-2-1-1-1-…….

Accessory

Deficit Deadlift (1×5)

Deficit Deadlift 5

Work up to a heavy set of 5 in 10 min.

Sled Drag (3×100′)

3 rounds for quality of:

Sled Drag, pick load, 100 ft

Rest 1 min

use the same weight for all rounds – you need to vie able to go 100′ unbroken.