Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–1min Bike/Ski Erg

–10 Plank to Downward Dog

–10 Childs Pose Arm lift with moose antler

–5ea Spiderman Lunge + Rotation

–10 Alternating Lunge

–:30sec Bent Knee Hollow Hold

1 Round:

–1min Bike/Ski Erg

–10 Romanian Deadlift

–8 Muscle Clean

–8 Tempo Front Squat

–8 Strict Press

–:30sec Bent Knee Hollow Hold

Cluster General Warm Up 1x:

–3 Hang Squat Clean

–3 Push Press

–3 Squat Clean

–3 Push Press

Cluster Specific Warm-Up 1x:

–5-8 Cluster

Kettlebell Front Rack Carry Specific Warm-Up 1x:

–Allow your athletes 3 minutes to establish the weight they plan to use for the front rack carry so that you can easily transition from the cluster 1RM to the for-time workout.

Strength

Cluster (1×1)

Cluster 1×1

*squat clean thruster

Establish a 1RM for the day in 15 mins.

Metcon

Metcon (AMRAP – Rounds and Reps)

5 rounds for time of:

Double Kettlebell Front Rack Carry, 53/35 lbs, 100 ft

10 Clusters, 95/65 lbs

Time Cap: 12 min
Stimulus:

You want to do the front carry unbroken. Clusters should be at a light to medium weight – maybe some touch and go reps but fast singles are also ok.