Monday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Row or Ski Erg 3xs:
–:45sec Easy
–:15sec Hard
1 Round:
–10 Sumo Inchworm
–5 Bomber
–30 Jumping Jacks
–10 Alternating Box Step Up
1 Round:
–5ea Spiderman
–5ea Kneeling Shoulder Taps
–30 Lateral Hops
–5 No Push Up Burpees
Calorie Row Specific Warm Up 3xs:
–:30sec Hard Row
–:30sec Rest
Burpee Specific Warm Up 1x:
–3 Burpee
Box Jump Specific Warm Up 1x:
–5 Box Jump (step down)
Workout Prime/Practice Round 1x:
–:50sec Hard Row
–6 Burpees
–3 Box Jump
Metcon
Metcon (AMRAP – Reps)
EMOM 15:
Min 1: 21/18 Row Calories
MIn 2: 15 Burpees
Min 3: 9 Box Jumps, 24/20 in
Stimulus:
For all movements you want to be transitioning with 10-15 sec to spare.
Push it on the row – this will be the most difficult minute.
Accessory
Warm-up (No Measure)
For quality:
Kettlebell Front Rack Carry, pick load, 3x 100 ft
3×10 L/10 R Pallof Press