Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Running drills:

10 hop in place

3x 3 hop in place 3 hop moving forward

3x 3 hop forward into run

1 Round:

–10 Ragdoll

–10 Cat Cow

–10ea Single Leg Balance w/ T-hold

–10 Up/Downs

Running drills:

run pulling right heel up to hip (figure 4)

run pulling left heel up to hip

2x

1 Round:

–10ea Straight Leg Bear Crawl (forward & backwards)

–10ea Thoracic Rotation

–10ea Single Leg DB Deadlift

–5 Burpees

Dumbbell Warm Up 1x:

–8 Push Ups on Dumbbells

–8 Dual Dumbbell Bent Over Row

–8 Dumbbell Deadlifts

Dumbbell Burpee Deadlift Specific Warm Up 1x:

–3 Dumbbell Burpee Deadlift w/ feet coming between hands

–3 Dumbbell Burpee Deadlift w/ feet coming outside hands

Workout Prime 1x: (optional)

–200 Meter Run

–3 Dumbbell Burpee @ workout weight

Metcon

Tumilson (Time)

8 Rounds For Time of:

200m Run

11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here
Time Cap: 22 min

women RX weight: 40#’s

Stimulus:

The run shouldn’t take you more then 1 min.

Slow and steady on the dumbbell burpees.