Wednesday

Steamboat Strength and Conditioning – SSCMiddleSchool

HAPPY BIRTHDAY LINDSAY!!!!

Warm-up

Warm-up (No Measure)

Row/Run 1x:

–250/200 Meters

1 Round:

–30 Lateral Hops

–5 Inchworm + Push Up

–10 Single Leg Deadlift ea – BW

–10 Scap Pull Up -on the rings

Row/Run 1x:

–250/200 Meters

1 Round:

–50 Alternating Toe Taps

–10ea High Plank to Reach

–10 KB Sumo Deadlift

–10ea Single Arm KB Swing

–10 Scap Pull Ups – on the rings

Deadlift & Box Jump Specific Warm Up 1x: with kb

–5 Shin to Knee Deadlift

–5 Shin to Above the Knee Deadlift

–5 Above the Knee to Full Extension

–10 Alternating Single Leg Box Step Up

–5 Deadlifts

–5 Box Jump (step down)

Kettlebell Swing & Pull Up Specific Warm-Up 1x:

–10 Russian Swings @ workout weight

–6 Jumping Pull-Ups or Rings Rows

–8 Kettlebell Swings (American) @ workout weight

–3 Kip Swing + 1-2 Pull-Ups

–2-3 Pull-Ups or variation

Deadlift Build Up Sets 1x:

–Allow your athletes 5 minutes to build to their deadlift working weight for the day.

Metcon

Metcon (No Measure)

Amrap 15 min:

Row, 300 m

12 KB Deadlifts

12 Box Jumps,

Run, 200 m

12 Kettlebell Swings

12 Kipping Ring Rows