SSCMetcon – Thu, Jan 5
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Get warm as a group
10-20 arm circle sequences
10-20 shoulder int/ext rotations.
5 hanging shoulder shrugs
10 alt. leg glute raises
20 dead bugs
20 hip bridge single-leg circles
Midline and static work
20 sec hollow rock
10 sec dead bugs
4 rounds
Rest 2 min
20 sec superman hold
10 sec floor back extensions
4 rounds
Workout Prep
Candlestick review and prep
Prep for workout
Perform:
30 sec dumbbell Hold+ 100m farmers carry
Rest
1-2 rounds
Level 1 (AMRAP – Rounds and Reps)
100m farmers walk (50/35lb)
3 candlesticks
Every round add 100m
farmers walk + 3 candlesticks
AMRAP 15 min
Level 2 (AMRAP – Rounds and Reps)
100m farmers walk (40/25lb)
3 candlesticks
Every round add 100m
farmers walk + 3 candlesticks
AMRAP 15 min
Level 3 (AMRAP – Rounds and Reps)
100m farmers walk (30/15lb)
3 assisted candlesticks
Every round add 100m
farmers walk + 3 candlesticks
AMRAP 15 min
Level 4 (AMRAP – Rounds and Reps)
100m farmers walk (20/7.5lb)
3 assisted candlesticks
Every round add 100m
farmers walk + 3 candlesticks
AMRAP 15 min
Recovery
In Partners perform:
30 sec lying leg lifts
15 sec rest
4 Sets each
Then:
1 min each lying PVC arm stretch
1 min each side hip/lower back stretch