Saturday 11/11/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

banded hamstring/glute series

2 position calf stretch

3 position hip flexor stretch

8 leg swings ea

16 ostrich walk

16 knee squeeze

16 figure 4

plate dl

plate ground to overhead +pause

plate ground to overhead

Move for Independence (AMRAP – Rounds and Reps)

19:19 AMRAP

buy in:

1954m Row

then:

As many rounds as possible of:

11 Up/Downs

11 Sit-ups

11 Plate Ground to Overhead (35/25)

Athletes have 19:19 to complete the row and accumulate as many rounds as possible of 11’s. The row and the movements can be broken up any way – one person working at a time.

Significant Numbers:

1919 – year that Armistice Day was commemorated

1954 – year that Veteran’s Day was declared a national holiday

11-11-11 – Ceasefire for WW1 ended on the 11th month of the 11th day of the 11th hour