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Blog
Apr
04
2021

Monday

By wodify 0

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