Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Row/Ski Erg 3xs:

–:20sec Easy

–:10sec Hard

1 Round:

–10 Sumo Inchworm

–8 squats

–8 Plank to Downdog

–:45sec Alternating Deadbug

Row/Ski Erg 3xs:

–:20sec Easy

–:10sec Hard

1 Round:

–10 Cat Cow

–8ea Single Leg Glute Bridge

–6ea Single-Arm Dumbbell Thruster

–:45sec Alternating Deadbug

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–5-10 Front Squat

–5-10 Strict Press

Thruster Specific Warm-Up 1x:

–3-5 Full Grip Front Squats

–3-5 Squat Stance Push Press

–3-5 Single Rep Thrusters

–3-5 Touch & Go Thruster

Metcon

Metcon (Time)

For time:

Row, 1000 m

75 Thrusters, 75/55 lbs

Time Cap: 10 min
Stimulus:

Get off the rower between 3:30-4:30 – do not sprint the rower. For the thrusters do some big sets to start 15-20 then go down to no less then 5’s. Pick a weight that you can continually cycle.

Accessory

Warm-up (No Measure)

4 rounds for quality of:

5 Kneeling Jump-ups

10 Ball Slams, 30/20 lbs

Rest 1:30