Tuesday
Steamboat Strength and Conditioning – SSCTeens
Warm-up
Warm-up (No Measure)
1 Round:
–:90 sec machine
–5ea Stationary Lunge
–5 Inchworm
–5 Plank to Downdog
–2 Position Rig Low Squat/Thoracic x3
–5 Slow Squats
Clean Grip:
–3 deadlift
–3 Shrug
–3 High Pull
–3 Muscle Clean
–3 Strict Press
–6 Alternating Box Step Up
1 Round:
–:90 sec machine
–10 alt lunges
–5ea Moose Antlers
–5 Plank to Downdog (hands in snatch position)
–2 Position Rig Low Squat/Thoracic x3
–5 Slow Squats
Snatch Grip:
–3 deadlift
–3 Shrug
–3 High Pull
–3 Muscle Snatch
–6 Alternating Box Step Up
Strength
Back Squat
EMO2M x 10 – every 2 min
5 Back Squat
*working up in weight
Metcon
Metcon (Time)
For time:
20 Snatches
20 Weighted Box Step-ups
20 Clean & Jerks
20 Weighted Box Step-ups
Time Cap: 12 min