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Call Us: 970-819-0243
Blog
Mar
03
2021

Thursday

By wodify 0

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.

Metcon