Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Animal Crawls 1-2xs:

–50ft Inchworm + Push Up

–50ft Spiderman Crawl

–50ft Forward Bear Crawl

–50ft Backwards Bear Crawl

–50ft Forward Crab Walk

–50ft Backwards Crab Walk

–50ft Duck Walk

Specific Bike Warm-Up 2-3xs:

–:20sec Easy Pace

–:20sec Moderate Pace

–:20sec Hard Pace

–:20sec Rest

Metcon

Metcon (Calories)

Team Bike:

5 rounds each for calories:

2 min Bike

2 min Rest
Stimulus:

Ladies shoot for 20-25 calories per 2 min. Guys shoot for 30-35. Quick transitions. Focus your breathing during the rest.

Accessory

Metcon (No Measure)

Midline Conditioning;

3-4 RDS for Quality;

18 Hollow Rocks

18 Alternating Single Leg V-Ups

rest 1:30 between rounds