Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Jump Rope 1x:
–20 walk on tippy toes
–20 walk on heels
–30 Jump Rope
–20 Lofty Jump Rope
–10ea Single Leg Jump Rope
Partner Medball Warm Up 1x:
–:45sec Medball Chest Pass
–:30sec per side Medball Lateral Toss
–:30sec Russian Twist + Medball Toss
–:30sec Burpee to Medball + Underhand Toss
Jump Rope 1x:
–10 Straight Leg calf Raises w/ 3 sec pause
–10 Bent Knee calf Raises w/ 3 sec pause
–30 Jump Rope Side to Side
–20 Jump Rope Scissor
–10ea Single Leg Jump Rope
Partner Medball Warm Up 1x:
–:45sec Medball Squat + Toss
–:30sec Underhand Medball Toss
–:30sec Medball Sit Up + Toss
–:30sec Burpee to Medball + Underhand Toss
Double Under Specific Warm Up 3xs:
–:20sec Double Under Practice
–:10sec Rest
Kettlebell/ Wall Ball Specific Warm Up Blend 1x:
–12 Sumo Kettlebell Deadlift
–8 Russian Kettlebell Swing
–6 Kettlebell Swing
–6 Medball Squats
–6 Medball Push Press
–6 Wall Balls
Toes to Bar/ Legless Rope Climb Specific Warm Up 1x:
–6 Kip Swing
–6 Strict Knee Raise
–6 Kipping Knee Raise
–6 Kipping Straight Leg Raise
–3 Strict Pull Ups or 3 Jumping Pull Ups
–3 Toes to Bar or Variation
–1-2 Lay to Stand Rope Climb
–1 Legless Rope Climb or 1 Rope Climb
Metcon
Metcon (Time)
For time:
200 Double Unders
80 Kettlebell Swings, 53/35 lbs
60 Wall Balls, 20/14 lbs
30 Toes-to-bars
3 Legless Rope Climbs
Time Cap: 20 min
Stimulus: Fun chipper today – so you are just “chipping” away at the movements. Break up into doable sets. For most movements 3-5 sets should be a good goal.