Monday 04/03/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

30 plate hops

5 inchworm + pike

30 lateral plate hops

20 alternating shoulder taps + rotation

30 Single Jump rope

:20 sec overhead Plate Hold

30 Single Jump rope moving side to side/ front and back

:20 sec overhead plate hold + rotation

30 Lofty SIngles

1/2 Wall Walk + 15 sec hold

5 fast 5 slow jump ropex 5

Wall Walk + 15 sec hold

SIngle Single Double x 5

10 Double Unders

Metcon (Time)

5 sets

25/20c Bike

50 Double Unders

4 Wall Walks

Rest 1 min between sets

Time Cap: 20min
Stimulus:

Bike should be done in under 2 min. DU try to go unbroken w/ max2 sets. Wall walks need to be done without resting at the bottom – scale the number if necessary. I want some type of walking today so scale is partial wall walk or inchworms on a box

Accessory (Checkmark)

3 Sets for Quality:

30 second plank hold (elbows)

50ft Kettlebell Front Rack Left Side/Overhead Hold Right Side Carry

50ft Kettlebell Front Rack Right Side/Overhead Hold Left Side Carry

5 Alligator Rolls (each direction)

10 V-ups

*Rest as needed between sets