Thursday
Steamboat Strength and Conditioning – SSCMiddleSchool
Warm-up
Warm-up (No Measure)
1 Round:
–30 Lateral Toe Taps (use DB)
–8 Tempo Air Squats
–10 Russian Swing (use dumbbell)
–5ea Single Leg Pike Compression
–6 Kip Swing
1 Round:
–30 Toe Taps (use DB)
–8 Goblet Squat
–10 Russian Swing (use dumbbell)
–10 Pike Compression
–3 Kip Swing + 3 Kipping Knee Raise
Dumbbell General Warm Up 1x:
–6 Dumbbell Deadlift
–6 Dumbbell Bent Over Row
–6 Dumbbell Hang Power Clean
–6 Dumbbell Alternating Lunges
Toes to Bar Teaching Progression 1x:
–6 Kip Swing
–3 Kipping Knee Raise
–3 Knees to Elbow or Tricep
–1-3 Toes to Bar
Dumbbell Squat Specific Warm Up 1x:
–6 Dumbbell Squat (on coach’s call)
Workout Prime/Practice Round 1x:
–3-5 Box Jump (step down)
–3 Dumbbell Squats @ workout weight
–2-3 Toes to Bar or Kipping Knee Raise
–20 Double Unders or 20 Single Unders
Metcon (Time)
For time:
50 Box Jump Overs, 24/20 in
60 Dumbbell Squats, 75/50 lbs
50 Toes-to-bars
200 Double Unders
Time Cap: 18 min
Stimulus:
Smooth and steady on the box jump overs.
Break up the Dumbbell squats and ttb into small doable sets from the beginning.