Monday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY CARISSA!!!

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 Minutes:

–30 Mountain Climbers

–6 Up/Downs

–6ea Prone Lying Leg Crossover

–10 Alternating Box Step Up

–5 Wall Squat

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Strict Press

Box Jump Specific Warm-Up 1x:

–10 little hops

–10 big hops

–3 Box Jump (step down)

Thruster Teaching Progression 1x:

–Establish Grip & Elbow Position

–3 Front Squat

–3 Push Press

–3 Thruster (singles)

–3 Thruster (touch & go)

Bar Facing Burpee Specific Warm-Up 1x:

–3 Bar Facing Burpee

Movement Prep/ Workout Prime 1x: (optional)

–4 Box Jump

–4 Thruster @ workout weight

–4 Bar Facing Burpees

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
Women’s RX: 20″,65#

Stimulus:

The weight on the barbell should feel light. All sets of movements should be done unbroken. Shooting for a minimum of 6 rounds which means no more then 2 min per round.