Tuesday

Steamboat Strength and Conditioning – SSCMetcon

DELAOD WEEK

HAPPY BIRTHDAY JANET!!!

Warm-up

Warm-up (No Measure)

Partner Rowling Warm-Up 5xs:

–100-meters

Athletes will work together in groups of two. While one athlete is “”rowling”” the other is resting or working on their penalty reps. Athletes will do one burpee per every meter they are under or over 100-metes on the rower. Not to exceed a total of 30 burpees.

“Cindy”Specific Warm-Up 1x:

–12 Supra Front Raises

–10 Scap Pull Up

–10 Scap Push Up

–8 Bent Knee Side Plank w/ Hinge

–6 Ring Rows

–6 Knee Push-Ups

–8 Air Squat

–3 Kip Swing + 1 Kipping Pull-Ups

–6 Push-Ups

–8 Air Squat (on coach’s call as needed)

As you take your athletes through this “”Cindy”” warm be sure to teach range of motion standards. Athletes should be working for quality, focusing on a full range of motion for each movement. Check coaching focus for what we want the focus to be on for each movement.

Kettlebell Swing Specific Warm-Up 1x:

–8 Russians Swings

–6 American Kettlebell Swings

Metcon

Metcon (No Measure)

3 rounds for max reps of:

For quality:

max distance Monostructural Cardio, 5 mins

–then–

3 mins of:

max rounds of Cindy

*5 Pull-ups + 10 Push-ups + 15 Air Squats

–then–

max rep Kettlebell Swings, 35/25 lbs, 1 min

Monostructural Cardio- Run, Bike, Row

Complete at an RPE of 6/10

Cool down

Warm-up (No Measure)

10 min ROMWOD