SSCMetcon – Fri, Dec 9
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
partner people – partner one rows while partner 2 does movements:
1 rd:
20 tippy toe walk
20 heel walk
10 little jumps
10 big jumps
10 alt box step ups
10 plank to down dog
10 Childs pose arm lifts
5ea thread the needle ea way
5 bootstrapper w/ arm lift at bottom
5 air squats
5 jump squats
5 kb dl
5 kb shrug
5 kb high pull
1 rd:
5 wall ball front sq
5 wall ball push press to target
5 wall ball
5 sumo deadlift
5 sumo shrug
5 sdhp
5 box jumps with step down
5 dips
5 push press
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Stimulus:
High Volume workout today – you want to be able to get 12-15 reps per movement.