Friday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY AMANDA!!

Warm-up

Warm-up (No Measure)

Trail Run 1x:

-400m Jog

*Trail run has your athletes running in a single file line. Athletes will slowly start running and the athlete from the back will run to the front. The now athlete from the back will also run to the front and athletes will continue this sequence until they complete the 400m. Its important that athletes work together here and don’t run too fast so that everyone in the group can keep up!

1 Round:

–10 Bootstrapper

–10 Plate Ground to Overhead

–10 Plate Squat + Press Away

–10 Plate Overhead Sit-Up

–:20sec Side Plank Hold

1 Round:

–5 ea Samson Lunge

–10 Plate Ground to Overhead

–10 Plate Squat + Press Away

–10 Plate Overhead Sit-Up

–:20sec Side Plank Hold

Goblet Squat & Farmers Carry Specific Warm Up 1x:

–6 Tempo Goblet Squat (tempo is :03sec up & down)

–:20sec Farmers Carry Hold (hold in place :20sec)

–6 Goblet Squat

–:20sec Farmers Carry Hold (hold in place :20sec)

Metcon

Metcon (Time)

For time:

Run, 800 m

40 Goblet Squats, 70/50 lbs

Farmer Carry, 53/35 lbs, 400 m

40 Goblet Squats, 70/50 lbs

Run, 800 m

Wear a 20/14 lb weight vest if you want an extra challenge!

Time Cap: 20 min