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Blog
Nov
29
2021

Tuesday

By wodify 0

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–Bike, Row or Ski Erg :30sec Easy/:10sec Hard

–:10 sec Bent Knee Side Plank + 5 Rotations

–12 ea Db/Kb Screwdriver

–6 ea Single Leg BW Deadlift

–6 Bootstrappers

–6 BW Kang Squats

1 Round:

–Bike, Row or Ski Erg :30sec Easy/:10sec Hard

–:10 sec Bent Knee Side Plank + 5 Rotations

–12 ea Db/Kb Screwdriver

–6 Broad Jump

–6 Medball Deadlifts

–6 Medball Squats

–6 Med Ball Kang Squats

Barbell General Warm Up 1x:

–5 Romanian Deadlift

–5 Front Squat

–5 Strict Press

–5 Push Press

–5 Good Morning

Sumo Deadlift High Pull Teaching Progression 1x:

–5 Sumo Deadlift

–5 Sumo Deadlift & Shrug (slow)

–5 Sumo Deadlift & Shrug (fast)

–5 Sumo Deadlift High Pull

Workout Prime/ Practice Round 1x:

–6 Wall Balls

–6 Sumo Deadlift High Pull @ workout weight

–4 Box Jump (step down) or Box Step Up

–6 Push Press

–6 Calorie Row

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
rx women:

wall ball 14#

sdhp 55#

Boc jumps 20″

push press 55#

row calories

Stimulus:

Weights need to be light enough to be moving thru big sets only taking 1-2 breaks within the minute.