SSCMetcon – Sun, Jan 22

Steamboat Strength and Conditioning – SSCMetcon

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Warm-up

In a relay format in partners with a 15/10lb plate

While P1 runs 100m or rows 150m, P2 performs plate steering wheels

-Switch-

While P1 runs 100m or rows 150m, P2 performs good mornings with a plate

-Switch-

While P1 runs 100m or rows 150m, P2 performs plate jumps (on/off)

-Switch-

While P1 runs 100m or rows 150m, P2 performs lateral plate jump-overs

-Switch-

Shoulder/midline stability work

30 sec supine grip pull-up bar hang

30 sec rest

30 sec plate front raises

30 rest

30 sec plate OH hold

1 min rest

2 rounds

Workout Prep

6 OH walking lunges

6 plate ground-to-overheads

6 plate sit-ups

Level 1 (AMRAP – Rounds and Reps)

In partners:

1 min plate OH Hold (45/25lb)

12 plate walking lunges

15 plate ground to overhead

18 plate sit-ups

AMRAP 20 min

* Share everything as needed.

Level 2  (AMRAP – Rounds and Reps)

In partners:

1 min plate OH Hold (25/15lb)

12 plate walking lunges

15 plate ground to overhead

18 plate sit-ups

AMRAP 20 min

* Share everything as needed.

Level 3 (No Measure)

In partners:

1 min plate OH Hold (15/10lb)

12 plate walking lunges

15 plate ground to overhead

18 plate sit-ups

AMRAP 20 min

* Share everything as needed.

Level 4 (AMRAP – Rounds and Reps)

In partners:

1 min plate OH Hold (10/5lb)

12 plate walking lunges

15 plate ground to overhead

18 plate sit-ups

AMRAP 20 min

* Share everything as needed.

Recovery

Row for 2-3 min (easy)

12-15 reps of cat and camel twerk

Then, perform lying banded leg stretches.

While lying on their back, have them perform supine pigeon stretch as well.