Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–20 Jumping Jacks

–10ea Hamstring Sweep

–20 Mountain Climbers

–10 Plank to Downward Dog

–20 Jumping Jacks

–10ea Kneeling Shoulder Taps

–20 Mountain Climbers

–10 Up/Downs

Running Drills:

–(2) 3 hops + 3 forward hops (x3) + run

–Partner Banded Run x 2

–1 Shuttle Run

Burpee & Box Jump Specific Warm-Up 1x:

–3 Burpees

–10 Little Hops

–10 Big Hops

–10 Alt Box Step Ups

–5 Box Jumps

Movement Prep/ Workout Prime 1x:

–1 Shuttle Run @ workout pace

–5 Burpees

–3 Box Jump

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

Shuttle Run, 200 m

15 Burpees

10 Box Jumps, 24/20 in

Shuttle Run- 50 meters down and back x2

Wear a 20/14 lb vest if you have one.

Compare to 8-13-21.

Accessory

Warm-up (No Measure)

For quality:

3x Double Kettlebell Front Rack Carry, pick load, 100 ft

3x 10 L/10 R Paloff Press, pick load

3x 10 L/10 R Crossbody Dumbbell Deadlifts, pick load