SSCMetcon – Wed, Oct 26
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
Foam roll calves
Foam roll shins
–20 tippy toe walks
–20 heel walks
–2 position calf stretch on the rig x5ea
3 min AMRAP:
–:30 sec straight leg row
–5 reach to the sky touch your toes
–3 Up/downs
–3 sumo inchworm + scorpion
lacrosse ball Achilles
– 8 calf raise w/ 3 sec pause and 3 sec decent
– 5 ea calf raise w/ 3 sec pause and 3 sec decent
3 min AMRAP:
–:30 sec straight arm row
–5 ea hamstring nerve floss
–3 Burpees
–10 single unders
Double Under Specific Warmup:
–coaches choice
The Ghost (AMRAP – Reps)
6 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee
Double Under
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Stimulus:
This is our long workout for the week – we are looking for a consistent effort for each 3 min of work – that 1 min rest should help you be able to push it on the rower and maintain throughout. Looking to have the same reps in each round. This is a great day for double under practice.
Accessory
3 rounds for quality of:
Bear Crawl, 100 ft
20 Banded Horizontal Rows
20 Plank Shoulder Taps
Recovery Machine, 1 mins