Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–Bike, Row or Ski Erg :30sec Easy/:10sec Hard
–:10 sec Bent Knee Side Plank + 5 Rotations
–12 ea Db/Kb Screwdriver
–6 ea Single Leg BW Deadlift
–6 Bootstrappers
–6 BW Kang Squats
1 Round:
–Bike, Row or Ski Erg :30sec Easy/:10sec Hard
–:10 sec Bent Knee Side Plank + 5 Rotations
–12 ea Db/Kb Screwdriver
–6 Broad Jump
–6 Medball Deadlifts
–6 Medball Squats
–6 Med Ball Kang Squats
Barbell General Warm Up 1x:
–5 Romanian Deadlift
–5 Front Squat
–5 Strict Press
–5 Push Press
–5 Good Morning
Sumo Deadlift High Pull Teaching Progression 1x:
–5 Sumo Deadlift
–5 Sumo Deadlift & Shrug (slow)
–5 Sumo Deadlift & Shrug (fast)
–5 Sumo Deadlift High Pull
Workout Prime/ Practice Round 1x:
–6 Wall Balls
–6 Sumo Deadlift High Pull @ workout weight
–4 Box Jump (step down) or Box Step Up
–6 Push Press
–6 Calorie Row
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
rx women:
wall ball 14#
sdhp 55#
Boc jumps 20″
push press 55#
row calories
Stimulus:
Weights need to be light enough to be moving thru big sets only taking 1-2 breaks within the minute.