Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

EMOM x 9 minutes:

Minute 1- :45sec Row/Ski Erg

Minute 2- 6 Dumbbell Z-Press + 10 Supra Front Raises

Minute 3: 5 ea Bent Knee Side Plank w/ Rotation + 5 Goblet Squat

General Dumbbell Warm Up 1x:

–5ea Single-Leg DB Deadlift

–5ea Single-Arm Dumbbell Row

–5ea Single Side Dumbbell Squat

–5ea Single-Arm Dumbbell Strict Press

Specific Dumbbell Warm Up 1x:

–5 Single-Arm Dumbbell Thruster (right)

–5 Single-Arm Dumbbell Thruster (left)

Box Jump Specific Warm-Up 1x:

–10 Straight Leg Calf Raises w/ 3 sec pause

–10 Bent Knee Calf Raises w/ 3 sec pause

–10 Little hops – 10 Big Hops

–4 Alt step ups w/ jump down

–5 Box Jump (Step Down)

Movement Prime/ Workout Prep 1x:

–3ea Single-Arm Dumbbell Thruster @ workout weight

–5 Box Jump

Metcon

Metcon (Time)

5 rounds for time of:

10 L/10 R Single Arm Dumbbell Thrusters, 50/35 lbs

20 Box Jumps, 24/20 in

Time Cap: 17 min
Stimulus:

Choose a weight that you can do thrusters unbroken on each side with minimal rest between sides. Smooth and steady on box jumps.

Accessory

Warm-up (No Measure)

3 rounds, 20 secs per station, for max reps of:

R Lateral Med Ball Throw, pick load

Rest 10 secs

Hollow Hold

Rest 10 secs

L Lateral Med Ball Throw, pick load

Rest 10 secs

Forearm Plank Seesaw

Rest 1 min