Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
10 Tippy Toe Walks
8 Straight Leg Calf Raise w/3 sec pause
8 Bent Knee Calf Raise w/3 sec pause
Tabata Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Use any jump rope variation.//
1 Round:
–:20 sec ea Bent Knee Side Plank
–12 Walking Samson Lunge
–6ea Supra Front Raises w/lt weight
–12 Scap Push Up
–:20sec Dead Hang
–12 Scap Pull Up
4ea Single Leg Straight Leg Calf Raise w/3 sec pause
4ea Single Leg Bent Knee Calf Raise w/3 sec pause
Tabata Jump Rope 4xs:
–:20sec ON
–:10sec OFF
//Use any jump rope variation.//
1 Round:
–:20 sec ea Bent Knee Side Plank
–12 Box Step Up (unweighted)
–6ea Supra Front Raises w/lt weight
–6 Knee Push-Ups
–6 Ring Row
Hand Release Push Up & Pull Up Specific Warm Up 1x:
–:20sec Hollow Body Plank Hold
–6 Hand Release Push Up from knees
–6 Kip Swing
–6 Hand Release Push Ups from toes or knees as needed
–3 Kip Swing + 1-2 Pull Ups
Dumbbell Box Step Up and Box Jump Over Specific Warm Up 1x:
–6 Dumbbell Box Step Up using a light load
–4 Box Jump Over (step down)
Metcon
Metcon (Time)
For time:
50 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
50 Hand Release Push-ups
200 Double Unders
50 Box Jump Overs, 24/20 in
50 Pull-ups
Time Cap: 20 min
Stimulus:
Just moving today – choose movements and weights that you can work thru sets of 6-10 reps at a time.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
15 GHD Sit-ups
7 D-Ball Ground-to-Shoulders, pick load