Tuesday
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.