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