Wednesday 07/12/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
1:00 row **feet need to stay flat in the foot pads, do not let heels come up
*hinge
*1/4 slide
*half slide
Foam roll thoracic/lats
8 inchworms
8 alt low back release/rotation
Foam roll calves
1:00 row **feet need to stay flat in the foot pads, do not let heels come up
*hinge
*1/2 slide
*full slide
lacrosse ball pec on foam roller
8 up downs
8 Sumo Deadlift
8 lateral hops
1:00 row **feet need to stay flat in the foot pads, do not let heels come up
4 pause burpees
8 Sumo Deadlift high pull
4 lateral hops over rower
Workout (AMRAP – Rounds and Reps)
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
Stimulus:
Looking to get 3+ rounds. Keep the row to around 2 min and the run in under 2:15. Make sure the rower seat has stopped moving before you start your burpees.
Skills and Drills
Skills and Drills (Checkmark)
Pistols: Week 4
All Levels:
Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.
* Aim for 3 sets of 8-10 reps on each leg.
Advanced: Box Pistol Squats (Goal should be to heel in front of the body)
Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)
Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)