Saturday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

//Any jump rope variation.//

2 Rounds :20sec ON, :10sec OFF:

–Plank Shoulder Taps

–Scap Push Up

–Plate Squat + Press Away

–Plate Lateral Lunge

–Plate Ground to Overhead

Push Up Teaching Progression 1x:

–Establish Top Position

–3 plank rocks + strict down + worm up

–Establish Bottom Position

–3 Strict up + worm down

–3 Push Up

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–5 Strict Press

–5 Push Press

Metcon

Metcon (Time)

3 rounds for time of:

Partner A:

60 Double Unders

30 Push-ups

20 Push Press, 95/65 lbs

Partner B:

Kettlebell Farmers Hold, 53/35 lbs
Stimulus:

you go- I go movements – so partner 1 is working on getting all 60 du while partner 2 is holding kb in farmer hold. then switch.