Tuesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY GENE!!

Warm-up

Warm-up (No Measure)

Row/Run 1x:

–250/200 Meters

1 Round:

–30 Lateral Hops

–5 Inchworm + Push Up

–10 Single Leg Deadlift ea – BW

–10 Scap Pull Up

Row/Run 1x:

–250/200 Meters

1 Round:

–50 Alternating Toe Taps

–10ea High Plank to Reach

–10 KB Sumo Deadlift

–10ea Single Arm KB Swing

–10 Scap Pull Ups

Deadlift & Box Jump Specific Warm Up 1x:

–5 Shin to Knee Deadlift

–5 Shin to Above the Knee Deadlift

–5 Above the Knee to Full Extension

–10 Alternating Single Leg Box Step Up

–5 Deadlifts

–5 Box Jump (step down)

Kettlebell Swing & Pull Up Specific Warm-Up 1x:

–10 Russian Swings @ workout weight

–6 Jumping Pull-Ups or Rings Rows

–8 Kettlebell Swings (American) @ workout weight

–3 Kip Swing + 1-2 Pull-Ups

–2-3 Pull-Ups or variation

Metcon

Christine and Helen (Time)

3 rounds for time of:

Row, 500 m

12 Deadlifts, 1x bodyweight

21 Box Jumps, 24/20 in

Run, 400 m

21 Kettlebell Swings, 53/35 lbs

12 Pull-ups

Time Cap: 22 min
Stimulus:

Stimulus:

The row and the run should take 2-2:30 min max. The deadlifts and Kbs should be a weight you can do unbroken and pull-ups should be done in 1-2 sets.

Accessory

Warm-up (No Measure)

For quality:

75 Band Pull Aparts

75 Band Face Pulls

50 Seated Bent Over Rear Delt Raises, pick load