Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–20 Tippy Toe Walks

–8 Straight Leg Calf Raise w/ 3 sec hold

–8 Bent Knee Calf Raise w/ 3 sec hold

–30 Plyo Skier

–5 Sumo Inchworm

–:10 sec bent Knee Side Plank Hold + 5 Hinges

–15 Db/Kb Supra Front Raises

Jump Rope 4xs:

–:20sec Single Under

–:10sec Rest

Kettlebell Specific Warm Up 1x:

–6 rt Kettlebell Deadlifts

–6 rt Single Arm Swing thumb to bum only to hip height

–6 lft Kettlebell Deadlifts

–6 lft Single Arm Swing thumb to bum only to hip height

–4ea Single Arm Kettlebell Clean w/5 sec hold in front rack focusing on position

–4ea Kettlebell Front Rack Reverse Lunge

Jump Rope 3-4xs:

–:20sec Single, Double, Single

–:10sec Rest

Workout Prime/ Movement Prep 1x:

–3ea Kettlebell Clean @ workout weight

–10 Double Unders or 10 Single Unders

–3ea Kettlebell Front Rack Reverse Lunge

–10 Double Unders or 10 Single Unders

Metcon

Metcon (Time)

4 rounds for time of:

10 L/10 R Single Arm Kettlebell Cleans, 53/35 lbs

35 Double Unders

10 L/10 R Kettlebell Front Rack Lunges, 53/35 lbs

35 Double Unders

Time Cap: 15 min
Stimulus:

Choose a weight that you can go unbroken with on each kb movement. If you don’t have double unders today is not a great day to practice…. instead do :45 sec of fast singles or penguin taps or a combo of both.

Accessory

Warm-up (No Measure)

Shoulder Maintenance

3 rounds for quality of:

10 L/10 R Band External Rotations

15 Band Face Pulls

Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft