Thursday 12/22/2022
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
*calf smash
*calf stretch
*calf raise
20 single under
20 single under side to side
20 single under front to back
*cat cow
*hamstring nerve floss
*reach to the sky touch your toes
10 Dbl DB deadlift
10 Dbl DB Up/Down
5 Dbl DB Burpees
*calf smash
*calf stretch
*calf raise
20 lofty singles
10 lofty singles + fast singles
20 single single double
*cat cow
*hamstring nerve floss
*reach to the sky touch your toes
10 Dbl DB swing
5 Dbl DB Cleans
10 Dbl DB Push Press
Workout Prep
2 rds:
10 double unders
3 devils press
:15sec plank
Metcon (4 Rounds for reps)
1 min. double-unders
1 min. DB devils press (40/25lb)
1 min. bike
1 min. plank hold
1 min. Rest
4 Rounds
Stimulus:
Try to hold a consistent pace through all four rounds. Every time you drop down from the plank, you willsubtract 5 reps off your score.