SSCMetcon – Sat, Feb 11
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
2RDS
:90 Machine
3x thru flow stretch:
Bottom of Squat, side to side
Hips Up, side to side
Inchworm Out, strict lower
Up Dog, twist twist
Down Dog, heal pump out
Walk Feet to Hands
then;
5 Up Downs
7 Air Squat (with reach, reach, stand)
10 Alt. Plank Shoulder Taps w Rotation
*Wrist stretching
4 Burpees
5 Front Squats
5 Strict Press
*Tricep/Lat Stretch on Rig
3 Bar Facing Burpees
3 Thrusters (pause in bottom of squat, pause at top of press)
3 Thrusters (fast)
Metcon
With a partner;
42 Thrusters (95/65)
42 Bar Facing Burpees
1200m Row
36 Thrusters
36 Bar Facing Burpees
1000m Row
30 Thrusters
30 Bar Facing Burpees
800m Row
24 Thrusters
24 Bar Facing Burpees
600m Row
18 Thrusters
18 Bar Facing Burpees
400m Row
12 Thrusters
12 Bar Facing Burpees
200m Row
6 Thrusters
6 Bar Facing Burpees
*Today you will split the reps in half on the thrusters and burpees and you will complete your ENTIRE half before your partner goes. So 21 thrusters, then p2 does 21 thrusters. Same with burpees. Row is split as desired