Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warm Up 1x:

–30 Single Unders

–10reach to the sky touch your toes

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–30 Single Unders (15 moving front and back/15 side to side)

2 position Squat on Rig

–15 Penguin Hops

–5 Up/downs

–5ea Spiderman Lunge + Rotation

–15 Air Squat

–10 Elbow Plank to Downdog

–15 Lofty Singles

Green Band Series

–15 Single/Single Double

–5 Burpess

–5ea Dumbbell Deadlift

–5ea Dumbbell Power Clean

–5ea DB Scap Wraps

–5ea DB Front squat

–5ea DB Strict Press +

–5 ea DB Thruster

–15 DU

Dumbbell Specific Warm Up 1x:

–8 Dumbbells Squats

–6 Dumbbell Push Press

–4 Dumbbell Thruster

Metcon

Metcon (Time)

For time:

50 Burpees

— then —

4 rounds of:

50 Double Unders

10 Dumbbell Squats, 50/35 lbs

8 Dumbbell Push Press, 50/35 lbs

6 Dumbbell Thrusters, 50/35 lbs

— then —

50 Burpees

Time Cap: 20min
Stimulus:

Slow and steady on the burpees – you want to complete these in less then 4 minutes. DU should take about 45 sec. For the db weight choose a weight that you can move thru these movements unbroken – working towards doing the whole set unbroken.