SSCMetcon – Fri, Oct 14
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 Round For Quality:
–30 Plyo Skier
–8 Sumo Inchworm
–5ea Spiderman Lunge + Rotation
–30 Toe Taps on plate
–10 Kettlebell Sumo Deadlift
–5ea Single Arm KB Swing
1 Round For Quality:
–30 Plyo Skier
–:45sec Hollow Body Plank Hold
–:20sec per side Side Plank Hold
–30 Toe Taps on plate
–10 Kettlebell Sumo Deadlift
–5ea Single Arm Kettlebell Swing
Kettlebell Swing Specific Warm-Up 1x:
–8 Russian Swings
–6 American Kettlebell Swing
Air Squat Specific Warm Up 1x:
–8-10 Air Squat
Double Under/Single Under Practice 4xs:
–:15sec Double Under or Single Under
–:10sec Rest
Burpee & Box Jump Specific Warm Up 1x:
–3 Burpee
–3 Box Jump (step down)
Double Under/Single Under Practice 4xs:
–:15sec Double Under or Single Under
–:10sec Rest
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings, 70/53 lbs
15 Air Squats
30 Double Unders
10 Burpees
15 Box Jumps, 24/20 in
30 Double Unders
Accessory
3 rounds for quality of:
5 Tempo Dumbbell Pull Overs, pick load
Single Arm Kettlebell Overhead Carry, pick load, L 50 ft/R 50 ft