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Blog
Apr
01
2021

Friday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warm Up 1x:

–3 min Bike

Barbell Warm Up & Movement Prep Part #1:

–5 Deadlift

–5 Back Squat

–5 Push Press

–5 Barbell Row

–5 Good Morning

Box Jump Over Specific Warm Up 1x:

–5 Box Jump (step down)

–3 Box Jump Over

Barbell Warm Up & Movement Prep Part #2:

–4 Alternating Front Rack Lunges

–4 Alternating Back Rack Lunges

–4ea Kneeling Landmine Press

–4ea Landmine Row

Metcon

Metcon (No Measure)

For quality:

50 Deadlifts, 45/35 lbs

50 Back Squats, 45/35 lbs

50 Push Press, 45/35 lbs

50 Barbell Rows, 45/35 lbs

50 Good Mornings, 45/35 lbs

50 Alternating Lunges, 45/35 lbs

50 L/50 R Kneeling Single Arm Landmine Press, 45/35 lbs

50 L/50 R Single Arm Landmine Rows, 45/35 lbs

Every 1 min (starting at 0:00) complete:

3 Box Jump Overs, 24/20 in

Time Cap: 20 min
Stimulus:

Use an empty barbell for all movements and focus on quality over speed.