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Blog
May
15
2022

Monday

By wodify 0

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