Saturday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

400m “Trail Run”

2 Rounds;

Toe Walk

Heel Walk

Little Hops

Big Hops

1 Round:

–10 Bootstrapper

–5ea Thoracic Rotation

–10 Straight Leg Sit Up

–:30 Elbow Plank Hold

Jump Rope 3xs:

–:20sec ON

–:10sec OFF

Single Under Variations

Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Hang Muscle Clean

–:30 Elbow Plank Hold

Double Under Specific Warm Up 3x

–:10-:15sec Double, Single, Double

–:10-:20sec Rest

Specific Barbell Warm Up 1x:

–5 Hip Drops

–5 Hip Slaps

–3-5 High Hang Power Clean

–3-5 Hang Power Clean

Metcon

Metcon (No Measure)

Team Annie with Cleans

100 Double Unders

100 Sit-ups

20 Hang Power Cleans

80 Double Unders

80 Sit-ups

20 Hang Power Cleans

60 Double Unders

60 Sit-ups

20 Hang Power Cleans

40 Double Unders

40 Sit-ups

20 Hang Power Cleans

20 Double Unders

20 Sit-ups

20 Hang Power Cleans

CAP 24:00

There are five sets of power cleans and you and your partner will start at one weight and progress each round.

RD 1, light- 12-15 reps UB

RD 2, moderate light- 8-10 reps UB

RD 3, moderate- 6-8 reps UB

RD 4, moderate heavy- 4-6 reps UB

RD 5, heavy- 3-5 reps UB