Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–1min Bike/Row/ski
–10 Bootstrapper
–6ea Suitcase Dumbbell Deadlift
–6ea Single Side Dumbbell Squat
–6ea Single Side Dumbbell Reverse Lunge
–Turkish Sit-up + 3 Screwdriver x3
–:30sec per side Bird Dog
1 Round:
–1min Bike/Row/ski
–10ea Thoracic Rotation
–6ea Suitcase Dumbbell Deadlift
–6ea Single Side Dumbbell Squat
–6ea Single Side Dumbbell Reverse Lunge
–Turkish Sit-up + 3 Screwdriver x3
–:30sec per side Bird Dog
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–10 Good Morning
–10 Alternating Lunge
–5 Back Squat (on coach’s call)
Turkish Get Up Specific Warm-Up 1x:
–3-5ea Turkish Sit-Up (on coach’s call)
Metcon
Metcon (Weight)
Every 1 min for 32 mins, alternating between:
1 min Bike Calories
2 Back Squats, pick load
1 min Row Calories
5 L/5 R Turkish Sit-ups 53/35
Back Squats- start at roughtly 60% 1RM and add 10-20 lbs each round
Stimulus:
Looking for a moderate pace on the bike and the row. Back squats should get heavy.
We will take a score of final weight and total calories.