Wednesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY COACH ANNA and HUDSON!!

Warm-up

Warm-up (No Measure)

1 Round:

–1minute Row/Ski Erg @ a moderate pace

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–10 Plank Rocks

–5ea Scorpion

1 Round:

–1minute Row,/Ski Erg @ a moderate pace

–10 Romanian Deadlift

–5 Front Squat

–5 Push Press

–10 Goodmorning

–5 Back Squat

Sumo Deadlift High Pull Teaching Progression 1x:

–Have your athletes set their hands and feet in the right position

–5 Sumo Deadlift

–5 Deadlift & Shrug (slow)

–5 Deadlift & Shrug (fast)

–5 Sumo Deadlift High Pull

Specific Warm Up/ Workout Prime 1x:

–6 Wall Balls

–4 Sumo Deadlift High Pull @ workout weight

–4 Box Jump (step down)

–4 Push Press @ workout weight

–:20sec Hard Row, Bike or Ski Erg

–4 Knee Push Ups

–4 Push Ups

–3 Back Squats @ bodyweight

Metcon

Zeus (Time)

3 Rounds For Time:

30 Wall Ball Shots (20/14 lb)

30 Sumo Deadlift High-Pull (75/55 lb)

30 Box Jump (20 in)

30 Push Presses (75/55 lb)

30 calorie Row

30 Push-Ups

10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Time Cap: 35 min

You’ll have to finish each round between 10-12 min – adjust reps if needed after first round.