SSCMetcon – Tue, Nov 8
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 min ski/row
foam roll smash hamstrings/glutes
PNF hamstring
1 min ski/row
foam roll smash lats
PNF Lats
2 Rounds:
–5 Sumo Inchworm
–1/4 Turkish get up + 3 screwdrivers x 4
–4ea Single Side Deadlift
–4ea Single Arm KB Swing
–4ea Single Arm KB Press
Kettlebell Snatch Progression:
–5ea KB Swing (palm inside to neutral)
–5ea KB Swing + Pull Back
–3ea KB Swing + KB Swing & Pull Back + Punch Through
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 mins of:
10 R Single Arm Kettlebell Snatches, 53/35 lbs
10 R Single Leg Deadlifts, 53/35 lbs
5 R ¼ Turkish Get-ups, 53/35 lbs
20/17 Ski Erg Calories
10 L Single Arm Kettlebell Snatches, 53/35 lbs
10 L Single Leg Deadlift, 53/35 lbs
5 L ¼ Turkish Get-ups, 53/35 lbs
20/17 Ski Erg Calories
Stimulus:
Choose a weight on the kb that you can do all movements unbroken