Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 round:
–50′ Skipping
–50′ Backwards Skipping
–25′ Sumo Inchworm
–25′ Lunge with twist
–50′ High Knees
–50′ Butt kicks
–25′ Figure 4
–25′ Quad Stretch
–25′ Hops + 25′ Single Leg Hops
–50′ Bounding
–25′ Moving Side Plank
–25′ Ostrich
–50′ 3 hops + 3 Forward hops + run
–25′ Moving Side Plank
–25′ Hamstring Scoop
2 Rounds:
–10ea Single Leg Raise on rig + IR/ER
–5 Dumbbell Deadlift (wide legs)
–5 Dumbbell Swings
–5 DB Up/Downs
(second round 5 db burpees)
–5 ea PNF Banded Lat
–:10 sec deadhang + :10 sec lat active + 10 lat pull-ups
–5 mini kip swings + 5 big kip swings
–5 strict knee raises
–5 Straight leg raises
(second round 5 ttb)
–5 ea Banded Overhead + Banded Back of Shoulder + 5 Banded Front of shoulder
–5 DB Cleans
–5 DB Press
–5 DB Row
(second round 4 db ground to overhead + 4 Renegade Row)
Metcon
Metcon (Time)
For time:
Run, 800 m
30 Double Dumbbell Ground-to-Overheads, 35/25 lbs
15 Toes-to-bars
Run, 800 m
30 Dumbbell Burpees, 35/25 lbs
15 Toes-to-bars
Run, 800 m
30 Renegade Rows, 35/25 lbs
15 Toes-to-bars
Time Cap: 26 min
Stimulus:
The run should take 3:30-4min .
Choose a weight for the db movements that is light and you can move thru in big sets. TTB you will split up into 2-3 sets.