Wednesday 06/14/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 straight leg row – feel a good stretch in hamstrings – focus is hinge on recovery

1:00 ea serratus smash – front position

20 ostrich walk

10 plank to downdog

1:00 straight arm row – chest pressed to quads in catch position – keep shoulders stacked over hips on the drive

1:00 ea serratus smash – overhead position

20 hamstring scoops

10 up/downs

1:30 pause rowing – pausing with handle over shins – focus is good catch position and hinging at recovery

1:00 ea foam roll quads and hip flexors

20 alt quad stretch

10 quad eccentrics

5 dbl db dl

5 dbl db swings

3 burpees

10 lateral hops

5 dbl db clean

5 dbl db push press

3 burpees over dumbbell

5 dbl db ground to overhead

3 burpees over rower

Workout (5 Rounds for time)

Every 4 min for 5 rounds:

15/12 Calorie Row

12 Burpee Over Rower

9 Double Dumbbell Ground to Overhead (50s/35s)
Stimulus:

Finishing your set in less then 3 min so you have a min + to rest before going again. Today is a good day to scale reps to finish in the 3 min

Strength/Accessory

4 rounds for quality:

10 GHD Hip Extension (kb goodmorning)

10 Bottom-Up Single Arm KB Press

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