SSCMetcon – Wed, Dec 20

Steamboat Strength and Conditioning – SSCMetcon

Meditation Challenge

HOPE

Warm Up (No Measure)

2 rounds:

inchworm + 3 thoracic pushups x 5

10 low cossack squats

:20 quadruped hold

10 tabletop rotations

10ea leg swings (front back side to side)

Row Progression:

set up-

find the catch

*on sits bones – pelvic rocks to find this position

*shoulders in front of hips

find the finish

*slight lean back – handle pulls to chest

10 leg drive only – chest stays leaning forward with shoulders in front of hips

10 leg drive with lean back + pause – arms stay straight

10 leg drive with lean back add arms + pause

50′ side shuffle

50′ karaoke

4 shuttle runs

Metcon

500m Row (Time)

Max Effort 500m Row
Part A:

For Time:

Max Effort, 500m Row

-Rest till 10:00, then Part B-

Stimulus:

This is an all out effort – it should hurt.

Death by Shuttle Run (AMRAP – Reps)

Part B:

Death by Shuttle Run

1 shuttle run = 25′ down and 25′ back

Stimulus:

with whatever you have left in the tank after the row, you are going for it on this shuttle run .

Accessory

3-4 rounds for quality:

15ea SA KB Deadbug

15 Dumbbell Calf Raise

15ea Rear Foot Elevated Bulgarian Split Squat