Wednesday 08/21/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

foam roll calves

foam roll shins

2 position calf stretch rig

50 single jumprope

7ea stationary lunge taps – unload at the bottom

7ea kb halo

lacrosse ball calves

lacrosse ball shins

10 calf raises

5ea single leg calf raises slow decent

30 scissors jumprope

7ea stationary lunge taps – tap and go

7ea kb scap wrap + 1 kb press + :10 hold

lacrosse ball shoulder blades

5ea single leg jumprope x 4

10 alt lunges

5ea kb windmill

lacrosse ball glute

10 single single double

10 double unders

10 sa front rack walking lunge

6 sa ovhd walking lunge

Metcon (2 Rounds for reps)

5:00 AMRAP

200 Double Unders

*In the remaining time, complete max Distance Single Arm KB Front Rack Walking Lunge (50/35)

(score is total distance lunged)

-rest 2 minutes –

5:00 AMRAP

Complete 200ft Single Arm KB Front Rack Walking Lunge (50/35)

*In the remaining time, complete max Double Unders

RX+ Single Arm Overhead Walking Lunge (35/25)
Stimulus:

Push the pace today – looking to have about 2+ min for your max efforts. If you are practicing double unders today go for 2-1/2 min.

Accessory

2 rds for quality:

:35 sec deadhang

15ea half kneeling hip flexion

:35 sec deadhang

12 ea shoulder flexion

12 ea shoulder abduction

12 ea shoulder extension