Monday 10/16/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Foam Roll Calves/Shins
Foam Roll Knees
2x:
5ea single leg calf raise
5 bootstrappers
5 forearm plank to downdog
1x:
30 single jump rope
5 arrested air squat
10 straight leg sit-ups
20 single jump rope
5 kang squat
10 alt v-ups
10 single jumprope with cross +stop
5 air squat with reach at bottom
5 v-ups
3 deadlift
3 muscle clean
3 front squats
3 strict press
10 crossover attempt
3 thrusters – pause
3 thrusters
Accessory
3-4 rounds for quality:
10ea birddog
10ea landmine rotation
:20 sec hollow hold
Metcon (2 Rounds for time)
2 Sets:
3 Rounds
12 Thrusters (65/45)
12 V-Ups
24 Crossover Single Unders
-rest 3:00 between sets-
RX+ GHD Sit-Ups, Crossover double unders
Time cap: 13 min