Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round: (Dynamic Warm Up)

–50 Plyo Skier

–10ea Small Arm Circles Forward & Backwards

–10ea Big Arm Circles Forward & Backwards

–10 Toe Touches

–5ea Samson Lunge

1 Round: (Dynamic Warm Up)

–50 Alternating Toe Taps

–10 Plank to Downdog

–10ea Hamstring Sweep

–5ea Lateral Lunge

Partner Running Warm Up 3xs:

–50ft Banded Run (each)

Row Teaching Progression 1x:

–Have athletes establish their catch position

–10 Quarter Pulls

–10 Quarter Pulls + Open the Hip

–10 Leg + Hips + Hands

–10 Pulls w/ a focus on the return

Workout Prime 1x: (optional)

–200 Meter Run

–250 Meter Row

Metcon

Spealer run/row (Time)

4 rounds for time of:

Run, 400 m

Row, 500/400 m

Time Cap: 20min
Stimulus:

Please feel free to switch out the run for a bike or ski erg today because of all the running yesterday.

This is a great day to work on conditioning and to take a break from loading the body. Focus is on pacing today and holding consistent efforts across. Limit yourself to 2:30 on each movement

Accessory

Warm-up (No Measure)

4 rounds for quality of:

Wall Sit, 45 secs

Double Kettlebell Overhead Hold, 53/35 lbs, 30 secs

Chin Over Bar Hold, 15 secs

3-4 rounds.