Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY KEVIN KRISTOF!!!!

Warm-up

Warm-up (No Measure)

Dynamic Warmup:

High Knees

Quad Stretch

Butt Kicks

Knee Pulls

Side Shuffle

Leg Swings

Grapevine

2 Rounds:

–10 Kneeling Shoulder Taps

–10 Alternating Hip Touches

–8 Ring Row

–6 Kipping Knee Raise

–6 Straight Leg Sit-ups

Rope Climb Teaching Progression 1:

–2-3 Lay to Stand Rope Climb

–:03sec Rope Hang

–3 Find It & Feed It

–3 Find It & Feed It + 1 Pull

–2 Find It & Feed It + 1-2 Pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

200m Run

3 Rope Climbs

10 Weighted Sit-Ups 35/25
Stimulus:

Slow and steady today