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Blog
Apr
04
2022

Tuesday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–:30 sec Row/Ski

–5ea 90/90 into Lunge

–5 Inchworm

–10 alt Plank Shoulder Taps

–5 Lunge, Lunge, Squat

–10 alt Box Step ups

General Kettlebell Warm Up 1x:

–6ea Way Kettlebell Figure 8

–6ea Single Arm Kettlebell Row

–6ea Single Arm Kettlebell Swing

–6ea Single Arm Kettlebell Push Press

Kettlebell Snatch Progression 1x:

–5ea KB Swing (palm inside to neutral)

–5ea KB Swing + Pull Back

–3ea KB Swing + KB Swing & Pull Back + Punch Through

Metcon

Metcon (Time)

For time:

Row/Ski Erg, 2000m

10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs

20 Kettlebell Goblet Box Step-ups, 53/35 lbs

Row/Ski Erg, 1500m

10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs

20 Kettlebell Goblet Box Step-ups, 53/35 lbs

Row/Ski Erg, 800m

10 L/10 R Single Arm Kettlebell Snatches, 53/35 lbs

20 Kettlebell Goblet Box Step-ups, 53/35 lbs

Row/Ski Erg, 250m

Time Cap: 30 min
Stimulus:

Choose a weight for the kettlebell that you can do all the snatches and step ups unbroken.