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Aug
01
2023

Wednesday 08/02/2023

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

10 up/downs

10 lateral hops

10 forearm plank to downdog

5ea lateral box step ups

3 deadlift

3 shrug

3 high pull

**on the wall – laying on back feet up on the wall

lacrosse ball low back

squat with tension/front rack

5 pause burpees

10 lateral hops over barbell

10ea elbow side plank rotations

5 box jumps

3 muscle

3 front squat

3 burpees over barbell

5 tall clean drops – working down into full squat

3 box jump over

3 squat cleans

Metcon (2 Rounds for time)

Every 3:00 (8 sets)

10 Burpee Over Bar

4 Squat Cleans (185/125)

10 Box Jump Overs (24/20)
Stimulus:

Looking to be done with movements in 2 min giving you a minute of rest

*score will be fastest and slowest rd

Accessory

4 rounds for quality:

10 lying db hamstring curls

10 supine grip bent over barbell row

Lying DB Hamstring Curl

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets