Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–30 Jumping Jacks

–5 Sumo Inchworm

–8 Dumbbell Deadlift

–6 Dumbbell Hang Power Clean

–6 Dumbbell Front Rack Alternating Lunges

–4 Dumbbell Push Press

1 Round:

–30 Jumping Jacks

–5ea Spiderman Lunge + Rotation

–2 Manmaker

Movement Prep/ Set Up 1x:

–Give your athletes 3-5min to set up equipment and establish the weights they would like to use for the workout.

Metcon

Metcon (AMRAP – Reps)

2 rounds for max reps/distance of:

Row Calories, 3 mins

Man Makers, 35/20 lbs, 2 mins

Sled Drag, 90/70 lbs, 1 min

Bike Calories, 3 mins

Man Makers, 35/20 lbs, 2 mins

Reverse Sled Drag, 90/70 lbs, 1 min

Ski Erg Calories, 3 mins

Man Makers, 35/20 lbs, 2 mins

Extended Arm Sled Drag, 90/70 lbs, 1 min
Stimulus:

Complete work at an RPE of 7/10. Focus on a strong and consistent pace for the calories and man maker reps across all rounds.