Tuesday 11/28/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

hip/hamstring series

row progression:

10 leg drive only

10 leg drive +hinge + pause

10 pause rowing

5 tempo air squats

5ea scorpion

5 squat with reach

7ea Supine serratus scoop

5 banded overhead squat

PVC/Rig:

Behind the neck push press

*dip + pause

*dip + drive slow

*dip + drive fast

*dip + drive + press

Overhead squat

*¼ squat

*½ squat

*full squat

barbell: – same as above

Behind the neck push press

Overhead squat

pre-wod:

coach kbs

Weightlifting

Snatch Push Press + Overhead Squat

2 Snatch Push Press + 1 Overhead Squat Work up to a heavy complex in 10-12 minutes

Metcon (Time)

3 Rounds

30/24 Calorie Row

30 Kettlebell Swings (53/35)

Time Cap: 12min
Stimulus:

Looking to get these kbs done in 1-2 sets.