Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–200 Meter Run or 200 Meter Row

–8 Plank to Downward Dog

–8 Scap Push Up

–8 Scap Pull Up

–8 Dual Dumbbell Bent Over Row (light)

–12 Alternating Box Step Up

1 Round:

–200 Meter Run or 200 Meter Row (faster pace)

–5ea Kneeling Shoulder Taps

–8 Scap Push Up

–8 Scap Pull Up

–8 Dual Dumbbell Bent Over Row (light)

–5 Broad Jump

–3ea Single Leg Broad Jump (jump w/ one foot land with two)

Kipping Pull Up Teaching Progression 1x:

–2xs 6 Kip Swing

–2xs 3 Kip Swing + 1 Press Down (close the angle)

–2xs 3 Kip Swing + 1 Press Down + 1 Pull In

Go on coach’s call as needed. Be sure athletes are creating movement from their shoulder and in control of their kip.

Box Jump Over Specific Warm Up 1x:

–6 Box Step Up

–6 Box Jump (step down)

Movement Prep 1x:

–3 Pull Up

–3 Box Jump

–1 Shuttle Run @ a hard pace

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

3 Pull-ups

3 Box Jump Overs, 24/20 in

2 Shuttle Runs, 50 m (1 min cardio)

6 Pull-ups

6 Box Jump Overs, 24/20 in

2 Shuttle Runs, 50 m

9 Pull-ups

9 Box Jump Overs, 24/20 in

2 Shuttle Runs, 50 m

…

Continue adding 3 Pull-up and Box Jump Over reps each round until time expires.

Athlete Instructions

Goal

Complete at least 4 intervals of the run