Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Running drills 2-3 rds:

3 stationary hops/3 forward hops x 3

Run

2 Round:

–5ea Lying Thoracic Rotation w/ a :01sec pause each way

–5 Plank to Downdog

–8 Tempo Plate Squat

–6ea Crossbody Muscle Snatch

–6ea Single-Arm Dumbbell Press

Overhead Squat Teaching Progression 1-2xs:

–Establish Grip Position

–Create An Active Shoulder Position

–3 Quarter Overhead Squat

–3 Parallel Overhead Squat

–3 Overhead Squat

Bar Facing Burpee Specific Warm-Up 1x:

–3 Bar Facing Burpee

Workout Prime/Movement Prep 1x:

–100 Meter Run @ workout pace

–3 Overhead Squat @ workout weight

–3 Bar Facing Burpees

Metcon

Burpee Nancy (Time)

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

15 Bar Facing Burpees

Time Cap: 20 mins
Stimulus:

To make this under the time cap you need to finish each round in 4 min or less. After your first rd check the time and adjust as needed. Run shouldn’t take more than 2 min. Overhead squats should be done unbroken or 2 quick sets. Burpees are slow and steady – the volume adds up on these.