SSCMetcon – Sun, Jan 29
Steamboat Strength and Conditioning – SSCMetcon
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Warm-up
Jog 200m
50m plate pinch carry R
50m plate pinch carry L
5 x (2 air squats + 2 lunges)
10 plate good mornings
10 burpees
50m plate waiter’s walk R
50m plate waiter’s walk L
10 plate squats + press
10 plate ground-to-overheads
10 plate windmills (5 each side)
Run 200m
Quick shoulder prep
10 face pulls
10 over-the-shoulder pulls
5 long push-ups
5 slow controlled wall slides
Workout Prep
With a light KB review the KB thruster
Front squat – push press –thruster
Then with workout KB, perform:
5 thrusters (R)
5 burpees
5 thrusters (L)
Level 1 (Time)
For time:
800m run
25 one arm KB thruster – right (53/35lb)
25 burpees
800m run
25 one arm KB thruster – left
25 burpees
Level 2 (Time)
For time:
800m run
25 one arm KB thruster – right (44/26lb)
25 burpees
800m run
25 one arm KB thruster – left
25 burpees
Level 3 (Time)
For time:
800m run
25 one arm KB thruster – right (35/18lb)
25 burpees
800m run
25 one arm KB thruster – left
25 burpees
Level 4 (Time)
For time:
600m run
20 one arm KB thruster – right (26/13lb)
20 burpees
600m run
20 one arm KB thruster – left
20 burpees
Recovery
10 reps hollow rock (scale to Tuck-ups)
10 sec. hollow hold (scale to hands down by your side)
10 reps supine bridge w/reach (5 reps each leg)
10-sec. supine plank
4-5 rounds