Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Row, Bike, or Ski Erg 1x:

–3minutes @ a moderate pace

*Add :10sec hard burst throughout

Dynamic Warm Up :30-:45sec per each movement 1x:

–Toe Taps

–Lying Leg Swing

–Lying Leg Crossover

–Roll Over V Sit

–Two-Foot Plate Jumps

–Spiderman Lunge + Rotation

–Cobra to Downward Dog

–Hop Up

–Single Leg Jump to plate (right)

–Single Leg Jump to plate (left)

Kettlebell Specific Warm-Up 1x:

–5ea Single Arm Kettlebell Swing

–5ea Single Arm Kettlebell Front Rack Lunge

–5ea Single Arm Kettlebell Push Press

Jump Rope Specific Warm-Up 1-2xs:

–30 Single Unders

–20 Single, Double, Single

–10 Double Unders

Workout Prime/ Movement Prep 1x:

–3ea Single Arm Kettlebell Swing

–3ea Single Arm Front Rack Lunge

–3ea Single Arm Kettlebell Push Press

–20 Double Under

–3 No Push Up Burpee

–3 Burpee

–3 Burpee Box Jump (24/20)

–20 Double Under

Metcon

Metcon (Calories)

BUILD THE BASE

Complete as many rounds as possible in 30 mins of:

max distance Row/Erg, 3 mins

5 L/5 R Single Arm Kettlebell Swings, 53/35 lbs

5 L/5 R Single Arm Kettlebell Front Rack Lunges, 53/35 lbs

5 L/5 R Single Arm Kettlebell Push Press, 53/35 lbs

50 Double Unders

max distance Row/Erg, 3 mins

5 Up/Downs

5 Burpees

5 Burpee Box Jumps, 24/20 in

50 Double Unders
Stimulus:

Complete at an RPE of 7/10