Wednesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY COACH MAGGIE!!!

Warm-up

Warm-up (No Measure)

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any Jump Rope Variation.//

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5-10 Roll Over V Sit

–10ea Hip Circle

–10 Cat Cow

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any Jump Rope Variation.//

Rowing Teaching Progression 1-2xs:

–10 Leg Drive (quarter pulls)

–10 Leg Drive + Open Hip

–10 Leg Drive + Open Hip + Arms

–10 Pulls w/ a :01sec pause at the chest

Metcon

Metcon (AMRAP – Reps)

In 10 mins, for max reps of:

Row, 2000/1600 m

max reps in remaining time Double Unders
Stimulus:

Try to keep the row to under 8 min.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

15 Banded AbMat Sit-ups

Barbell Back Rack Hold, pick load, 1 min

Rest 1:30

Barbell Back Rack Hold- 1.5-2x bodyweight