Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Dynamic Warm Up :20sec ON, :10sec OFF 1x:
–High Knees (in place)
–Sumo Inchworm
–Buttkickers (in place)
–Forward Arm Circles
–Backwards Arm Circles
–Jumping Jacks
–Samson Lunge
–Forward Jumping Jacks
–Toe Touches
–Lateral Hops
–Scap Push Up
–Scissor Jumps (in place)
Workout Prime/ Practice Round 1x:
–:20sec Bike, Row or Ski Erg
–3 Pull Ups or Ring Row
–6 Push Ups or Knee Push Ups
–9 Air Squat
–:20sec Bike, Row or Ski Erg
–1 Muscle Up, Low Ring Transition or Pull Up Variation
–4 Alternating Front Rack Lunge + Step Up (empty barbell)
–:20sec Bike, Row or Ski Erg
–6 Kettlebell Swing
–3 No Push Up Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
BUILD THE BASE
Complete as many rounds as possible in 12 mins of:
20/17 Row/Bike Calories
5 Pull-ups
10 Push-ups
15 Air Squats
Complete as many rounds as possible in 12 mins of:
20/17 Bike/Row Calories
5 Ring Muscle-ups/5 Bar Muscle-Ups
14 Alternating Front Rack Lunge + Step-ups, 75/55 lbs
Complete as many rounds as possible in 12 mins of:
20/17 Row/Bike Calories
15 Kettlebell Swings, 35/26 lbs
10 Up/Downs
Stimulus:
DON’T BLOW OUT IN THE FIRST AMRAP -move slow and steady to be able to maintain a consistent pace across all AMRAP’S