Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY COLETTE!!
Warm-up
Warm-up (No Measure)
1 Round:
–:90sec Bike/Ski Erg
–10 Sumo Inchworm
–5 Up/Down
–5ea Single Arm Kettlebell Swing
–5ea Way Kettlebell Figure 8
–:25 sec Side Plank Hold
–10 ea KB Screwdriver
1 Round:
–:90sec Bike/Ski Erg (faster pace)
–5 Inchworm + Push Up
–5 Up/Down
–5ea Single Arm Kettlebell Swing
–5ea Way Kettlebell Figure 8
–:25 sec Side Plank Hold
–10 ea KB Screwdriver
Specific Pull Up/Burpee/Kettlebell Swing Blend Warm Up 1x:
–10 Scap Pull Up
–3 Little Kip Swing + 3 Big Kip Swing
–6 Kipping Ring Rows
–3 Kip Swing + 1 Pull-Up
–12 Kettlebell Sumo Deadlift
–8 Russian Swings
–6 American Kettlebell Swing
–10 Scap Push Up
–3 Burpees
Workout Prep/ Movement Prime 1x:
–3 Pull Ups
–3 Burpees
–6 Kettlebell Swing @ workout weight
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 15 mins of:
10 Pull-ups
10 Burpees
10 Kettlebell Swings, 53/35 lbs
Stimulus:
5+ Rounds ….break the pull-ups up early – burpees should be done at a steady pace and Kbs should be done unbroken.
Accessory
Warm-up (No Measure)
3 Rounds For Quality:
10-15 GHD Sit-Up
100′ DBall Carry