Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Partner Warm Up 1x:

Partner 1: Row 250/200 Meters

Partner 2: 10ea Lying Leg Swing + 10ea Lying Leg Crossover + 5 Roll Over V-Sit

Then…

Partner Plank Tap x 1minute

Partner Warm Up 1x:

Partner 1: Row 250/200 Meters

Partner 2: 20 Walking Lunges + 10 Air Squats + 5 Push-Ups

Then…

Partner Plank Tap x 1minute

Movement Prep/ Workout Prime 4-6xs:

–Row :20sec ON (hard pace) :10sec OFF (easy pace)

Metcon

Metcon (Time)

With a partner for time:

Row 2000 m

rest

Row 1500 m

rest

Row 1000 m

rest

Row 500 m

**each athlete will do full distance on the rower – rest while other partner works
Stimulus:

Looking for consistent split times for all row distances. Don’t blow out on the first row and have nothing left for the shorter distances.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

10 Forearm Plank Seesaws

10 Ball Slams, 20/14 lbs

Hollow Rock, 20 secs

Rest 1:30