Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/ski erg 3xs:

–:20sec Easy

–:10sec Hard

3-Way Banded Shoulder Stretch 3xs:

–:20sec in each position

Bike/Ski Erg 3xs:

–:20sec Easy

–:10sec Hard

Shoulder Warm Up 2xs:

–10 Banded Front Raise

–10 Banded Bent Over Fly

–10 Banded Press

–6ea Side Plank + External Rotation

General Barbell Warm Up 1x:

–10 Bent Over Barbell Row

–5 Strict Press

Push Press Specific Warm Up 1-2xs:

–5 Torso Dip

–5 Push Press

Strength

Push Press

Push Press 1×3

15 mins to find a heavy set of 3.

Metcon

Max Calorie Bike – 10 min (AMRAP – Reps)

As many reps as possible in 10 mins of:

Bike Calorie

400m walk together as a group after bike
Stimulus:

Start at a moderate pace – on the last 2 min pick it up and make it burn

Max Calorie Ski Erg – 10 min (AMRAP – Reps)

As many reps as possible in 10 mins of:

Ski Erg Calorie

400m walk together as a group after bike/erg