Friday 10/06/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Foam Roll Calves/Shins
50 single unders
10 Calf Rases
30 single unders
5ea single leg calf raises
20 single unders
5ea bent knee calf raises
5ea single leg jumprope x 4
10 updog/childs pose
10 cat/cow
20 ostrich walk
10 kb deadlift
20 hamstring scoops
5ea single leg kb deadlift
10 bw goodmorning
5ea single arm kb deadlift
10 kb good morning
3 position hip flexor stretch
20 prone banded psoas march
7ea arm bar
7ea turkish sit-up
coach Turkish get up
Strength
Turkish Get Up Carries
3 Rounds
Turkish getup (stand up portion only) left arm
100 ft overhead carry left
Turkish getup (down to ground portion)
*repeat on right side
Metcon (4 Rounds for time)
Teams of 2
Every 6:00 (4 sets)
75 Double Unders (Each/ same time)
Partner 1: 15 Dbl Kb Sumo Deadlift (53’s/35’s)
Partner 2: 15 GHD Sit Ups (or stick sit-ups)
*Both working at the same time and switch when station is completed*
Stimulus:
Looking to have this work done in 4 min
we will take slowest and fastest time for whiteboard score