SSCMetcon – Sat, Oct 8
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
3RDS, warmer flow
:30-:20:10 Ski/Bike (increase to sprint by last round)
8 Plank to Downdog
6 Alt. Scorpions
6 Alt. Groiners
12 Ostrich
1RD
:20 Bottom of Squat Hold + 3 Air Squats
:20ea Active S. Arm OH KB Hold
8 Ring Rows
20 Fast Calf Raises
4 Alt. Box Step Up
1RD
:20 Goblet Bottom of Squat Hold + 3 Goblet Squats
8ea S. Arm KB Strict Press
5 Lat Pull Ups + 5 Kip Swings
30 Little Hops
6 Alt. Jump Lunge
1RD
3 Front Squats
3 Strict Press
3 Thruster (pause at bottom, pause at top, exploding out of the bottom, using hips)
3 Kip Swings + 1 Pull Up (2x)
20 Big Jumps
30 Pause Box Jump
Metcon
With a partner,
AMRAP Style- alternating interval sets
0:00-10:00
9 Bar Facing Burpees
10:00-20:00
3 Thrusters (135/95)
4 Box Jump (30/24)
5 Pull Ups
20:00-30:00
12 Alt. Goblet Reverse Lunge (70/53)
12 Jump Lunges (body weight)
30:00-40:00
10/7 Calorie Bike Sprint
What you see during each interval is a “set.” You and your partner will alternate sets for the entire 10:00, then move directly into the next piece. Don’t approach this like 10:00 alternating intervals. This is 40:00 of continuous interval work and it’s going to get hard. Be smart and pace yourself. All movements need to be done unbroken and with minimal rest.