Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–:20sec Jumping Jacks

–:10sec Rest

–:20sec Plank Shoulder Taps

–:10sec Rest

–:20sec Burpees

–:10sec Rest

Speal Dynamic Warm Up 1x: (5-7 minutes)

–Small circles front and back

–Large circles front and back

–Across the body

–Both arms overhead

–Alternating arms overhead

–Easy twist with upright torso

–Easy twist with round back

–Twist with flat back

–Inch worm

–Progressive side lunges

–Spider-Man

–Roll over v-sit

–Lying leg crossover

–7 ea 90/90Lunge

— 1/4 Turkish sit up +3 screwdriver x5 ea

General Dumbbell Warm-Up (light) 1x:

–3ea Renegade Row

–3 Dumbbell Push-Ups

–3 Dumbbell Deadlifts

–3 Dumbbell Power Clean (from the floor)

–3 Dumbbell Squats

–3 Dumbbell Push Press

–5ea Single Arm OH Lunge

Workout Prime 1x:

–2 “”Manmaker”” @ light weight

–1 “”Manmaker”” @ workout weight

*1 Manmaker = Renegade Row, Push Up, Squat Clean, Shoulder to Overhead, Overhead Lunge Right and Left

Metcon

Metcon (Time)

For time:

50 Manmakers, 50/35 lbs

1 Rep:

Renegade Row

Push Up

Squat Clean

Shoulder to Overhead

Overhead Lunge Right and Left

Time Cap: 18min
Stimulus;

You need to be able to get 2-3 manmakers in a minute to finish

Accessory

Warm-up (No Measure)

3 rounds for quality of:

Starfish Side Plank, L 20 secs/R 20 secs

10 Hip Thrusts

Single Leg Balance + T-Hold, L 20 secs/R 20 secs

2-3 rounds.