Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Partner 1:
Rowing Technique:
–Legs straight, slight lean back – arms only
–Body swing with arms ***continue to cue push with feet
–ΒΌ slide (close the window)
Partner 2 :
Dynamic Warm Up:
–10ea Hamstring Sweep
–10 Plank to Downdog
–5ea High Knee Tuck + Lunge & Rotate
Partner 1:
Rowing Technique:
–1&pause – hold pause position, one push back to pause
–2&pause – hold pause position, two push back to pause
Partner 2 :
Dynamic Warm Up:
–5 ea Alt Shoulder Taps
–5 ea Groiners
–5 Straight Leg Sit-up
Dumbbell Push Press & Walking Lunge Specific Warm-Up 1x:
–3ea SA Dumbbell Press + w/ 3 sec decent
–5ea Lunge Taps
–3ea SA Dumbbell Push Press + w/ 3 sec decent
–8 Dumbbell Walking Lunge
–5 Dumbbell Push Press
Renegade Row + Mountain Climber & Sit-Up Specific Warm-Up 1x:
–4 Alt. Renegade Row + 4 Alt. Mountain Climber on Dumbbells
–6 Abmat Sit-Up
Metcon
Metcon (AMRAP – Reps)
3 rounds for max reps of:
max rep Row Calories, 3 mins
max rep Dumbbell Push Press, 35/25 lbs, 1 min
max rep Dumbbell Walking Lunges, 35/25 lbs, 1 min
max rep Bike Erg Calories, 3 mins
4 Renegade Rows, 35/25 lbs + 8 Alternating Mountain Climbers, 1 min
max rep AbMat Sit-ups, 1 min