Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–1min Row/Ski Erg

–20 Samson Lunge (walking or in place)

–15 Plate Bent Over Row

–10 Plate Ground to Overhead

–5 Plate Squat + Press Away

1 Round:

–1min Row/Ski Erg (faster pace)

–10ea Duck Walk (forwards & backwards)

–15 Plate Bent Over Row

–10 Plate Ground to Overhead

–5 Plate Squat + Press Away

Toes to Bar Specific Warm Up 1x:

–10 Scap Pull Up

–6-8 Kip Swing

–4-6 Kipping Knee Raise

–3 Kipping Leg Raise

–3 Toes to Bar or Variation

Goblet Squat Specific Warm Up 1x:

–3-5 Goblet Squat (on coach’s call using a lighter load)

Workout Prime/ Movement Prep 1x:

–:30sec Row @ workout pace

–3-5 Goblet Squat @ workout weight

–3 Toes to Bar or Variation

Metcon

Metcon (Time)

For time:

50/40 Row Calories

40 Goblet Squats, 70/53 lbs

30 Toes-to-bars

— Rest 2 mins —

30 Toes-to-bars

40 Goblet Squats, 70/53 lbs

50/40 Row Calories

Time Cap: 22 min
Stimulus:

The row shouldn’t take any longer then 2:30-3 min. Goblet squats are a bit heavy but should be completed in 2-3 sets and ttb in 3-4 sets max. Shoot to finish each section in under 10 min.