Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up 1x:

–30 Jumping Jacks

–10ea Small Arm Circles

–10ea Big Arm Circles

–10ea Wrist Circles

–5ea Neck Circles

–10ea Hip Circles

–10ea Way Knee Circles

–10ea Way Ankle Circles

–30 Jumping Jacks

–10ea Single Leg Raise

–5ea Prone Lying Leg Crossover

–5ea Samson Lunge

–5ea Lateral Lunge

–5 Inchworm + Push Up

Kettlebell Clean & Jerk Specific Warm-Up 1x:

–3ea Single Arm KB DL

–3ea Single Arm KB Swing + Clean

–3ea Kettlebell Push Press

–3ea Kettlebell Clean & Jerk

Kettlebell Snatch Specific Warm-Up 1x:

–3ea Single Arm KB DL

–3ea Single Arm KB Swing

–3ea Kettlebell Swing + Pull Back

–3ea Kettlebell Swing + Pull Back + Punch Through

Kettlebell Front Rack Single Leg Box Step Up 1x:

–3ea Kettlebell Front Rack Single Leg Box Step Up

Barbell Specific Warm Up 1x:

–5 Barbell Good Morning

–5 Barbell Romanian Deadlift

–5 Barbell Front Squat

Metcon

Metcon (Time)

For Time:

Ski Erg 1500m

10 L/10 R Single Arm Kettlebell Clean & Jerks, 35/26 lbs

20 Barbell Good Mornings, 45/35 lbs

Banded Plank Hold, 30 secs

60 Calorie Bike

10 L/10 R Single Arm Kettlebell Snatches, 35/26 lbs

20 Barbell Romanian Deadlifts, 45/35 lbs

Banded Plank Hold, 30 secs

Row 1500m

10 L/10 R Kettlebell Front Rack Box Step-ups, 35/26 lbs

20 Front Squats, 45/35 lbs

Banded Plank Hold, 30 secs

Time Cap: 30 min