Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–:20 Bike/Ski
–20 Tippy Toe Walks
–10 Calf Raises + 10 sec Hold
–10 Shin Toe Raises + 10 sec Hold
–10 Little Hops
–10 Big Hops
–8 Alt Box Step Ups
–:20 Bike/Ski
–10 Alt Scorpion
–10 Plank Ups
–5 Wormy Pushups
–5 Up/Downs
–:20 Bike/Ski
–8 Reach to the Sky Touch your Toes
–5 ea Single Leg BW Deadlifts
–:20 sec Overhead Hinge Hold
–8 BW Kang Squats + Rotation
–8 Air Squats
Barbell Warmup:
*from down
–3 shrug
–3 shrug high pull
–3 muscle clean
–1 front squat
*from hang
–2 shrug
–2 shrug high pull
–2 muscle clean
–1 front squat
–2 tall clean drops + pause in landing + ride it down
–1 tall clean drop into full squat
–1 high hang squat clean
–1 hang squat clean
Box Jump & Burpee Specific Warm Up 1x:
–5 Box Jump (step down) or Box Step Up
–5 Burpees
Movement Prep 1x:
–3 Box Jump (step down)
–3 Burpees
–1 Squat Clean @ workout weight
Metcon
Klepto (Time)
4 Rounds For Time
27 Box Jumps (24/20 in)
20 Burpees
11 Squat Cleans (145/100 lb)
In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011
To learn more about Klepto click here
Time Cap: 23 min
Stimulus:
Slow and steady on the box jumps and burpees – just keep moving. The squat clean isn’t light so fast singles is a good option.