SSCMetcon – Mon, Sep 12
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Dynamic Warmup:
50′ High Knees
50′ Butt Kicks
100′ Grapevine
50′ Skip
50′ Skip Backwards
10 cat/cow
10ea Quadruped Lateral Hip Drops
10 ea Hip Flexor/Hamstring Flow
Dynamic Warmup:
50′ Ankling
50′ Bounding
50′ 3 Hops + 3 Forward Hops
100′ 3 Hops + 3 Forward Hops + run
10 up dog/childs pose
10ea Table Top Knee Drops
10 ea Hip Flexor/Hamstring Flow
Dynamic Warmup:
50m Jog
25m ea Suitcase Carry
10ea Stationary Lunge Taps
:30 sec plank
25m ea Front Rack Carry
100m jog
Metcon
Metcon (Time)
For time:
200m Farmer Carry, 53/35 lbs
30 Lunges – BW
60 Abmat Sit-ups
Run, 800 m
20 KB Goblet Lunges 53/35 lbs
40 Abmat Sit-ups
Run, 400 m
10 DBL KB Front Rack Lunges 53/35 lbs
20 Abmat Sit-ups
200m Farmer Carry, 53/35
Time Cap: 20min
Accessory
3 rounds for quality of:
10 L/10 R Paloff Press, pick load
10 L/10 R Teapots, pick load
Side Plank, L 20 secs/R 20 secs