Friday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY KYLE!!!

Warm-up

Warm-up (No Measure)

3 min on ski erg/bike

2 rounds:

–10 Side Plank + Rotations

–15 Supra Raises

–10 Bootstrapper

–5ea Sky Reach

–10 Plank to Downdog

Partner Medball Warm Up 2xs:

–:45sec Medball Chest Pass

–:30sec per side Medball Lateral Toss

–:30sec Russian Twist + Medball Toss

–:30sec Burpee to Medball + Underhand Toss

*Rest :30sec between rounds or as needed

Medball Specific Warm Up 1x:

–8 Medball Squats (facing wall)

–8 Medball Push Press

–4 Wall Ball (leaving arms up)

–4 Wall Ball (bring arms down)

Kettlebell Specific Warm Up 1x:

–Establish Hinge Position

–8 Russian Kettlebell Swing

–6 Kettlebell Swing

Movement Prep/Practice Round 1x:

–6 Wall Ball @ workout weight

–6 Kettlebell Swing @ workout weight

Metcon

Metcon (Time)

50-40-30-20-10 reps, for time of:

Wall Ball, 20/14 lbs

Kettlebell Swing, 53/35 lbs

Time Cap: 18 min
Stimulus :

Just get it done

Accessory

Warm-up (No Measure)

3 rounds for quality of:

20 Plank Shoulder Taps

15 Band Face Pulls

10 L/10 R Single Arm Dumbbell High-pulls, pick load

Shoulder Maintenance