Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Dynamic Warm-Up 1x:
–10 Lying Leg Swing
–10ea Lying Leg Crossover
–10 Roll Over V Sit
–10 Bent Knee Side Plank + Hinge
–:15 sec Floating Bear Hold
Deadlift Specific Warm Up 1x:
–5 Deadlift to Knee
–5 Deadlift Knee to Shin
–5 Deadlift
Manmaker Warm Up 1x:
–4 Dumbbell Deadlifts
–4 Dumbbell Up Downs
–4 Dumbbell push Ups
–4 Dumbbell Row
–4 Dumbbell Hang Power Clean
–4 Dumbbell Push Press
Overhead Lunge Specific Warm Up 1x:
–5ea Single Arm Overhead Lunge
–5 Double Dumbbell Overhead Lunge
Manmaker Specific Warm Up 1x:
–2 Manmaker
Strength
Deadlift (1×3)
Take 15 min to work up to a heavy set of 3 deadlift
Metcon
Metcon (Time)
For time:
1:00 Double Kettlebell Overhead Marches, pick load
4 Man Maker, 50/35 lbs
1:00 Double Kettlebell Front Rack Marches, pick load
4 Man Maker, 50/35 lbs
1:00 Kettlebell Farmers Marches, pick load
4 Man Maker, 50/35 lbs
Time Cap: 9 min