Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Class Bike Warm Up 3xs:

-foam roller game

1x:

–10 Toe Touches

–5 Sumo Inchworm

–10 Forward Arm Circles

–10 Backwards Arm Circles

–10 Samson Lunge

–10 Straight Leg Sit Up

–10 Lying Leg Crossover

–5 Roll Over V Sit

–5 ea Internal Hip Rotation

GHD Sit-Up/Banded Sit-Up Specific Warm Up 1x:

–6 Banded Sit Up

Movement Prep/Workout Prime 1x:

–:20sec Hard Bike

–4 Sit-Up Variation

–:20sec Hard Bike

–2 Sit-Up Variation

Metcon

Metcon (Time)

6 rounds for time of:

15/13 Bike Calories/Ski Erg Calories

15 Banded Abmat Sit-ups

RX+: GHD Sit-ups

Time Cap: 15 min
Stimulus:

Bike/Erg should take between :60-:80 sec. REMEMBER WHEN WE DID GHD A MONTH AGO AND EVERYONE WAS SORE FOR WEEKS??? If you aren’t used to GHD they can be brutal – if you want to do them do a mixture of GHD and Banded – shoot for no more then 30 GHD TOTAL (unless you are used to them).

Accessory

Warm-up (No Measure)

4 rounds for quality of:

Handstand Hold, 30 secs

Isometric Goblet Lunge Hold, 44/26 lbs, L 30 secs/R 30 secs

Barbell Row Hold, pick load, 30 secs

3-4 rounds.

Handstand Hold- freestanding if possible