Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:40 sec + :10 sec Sprint Bike/ Ski Erg

–:25 sec Bent Knee Side Plank Hold

–5 ea Slow Groiners + Downdog

–10 Mountain Climbers

–10 Plank Shoulder Taps

–10 Air Squat

1 Round:

–:40 sec + :10 sec Sprint Bike/ Ski Erg

–:25 sec Bent Knee Side Plank Hold

–5 Slow Groiners + Downdog

–10 Dynamic Groiners

–10 Forearm Plank To Downdog

–10 Squat Jumps

Wall Ball General Warm Up 1x:

–12 Medball Deadlifts

–10 Medball Squats

–8 Medball Push Press

Wall Ball Specific Warm Up 1x:

–Establish set up position

–3 Wall Balls talking about bottom position – elbows up

–3 Wall Balls talking about how the ball taps the wall at the top – it doesn’t hit the wall on the way up

–3 Wall Balls talking about neck position

Workout Prime/ Movement Prep 2x:

–1 min easy on the bike

then:

–4 Wall Balls

–:20 sec Hard Bike

Metcon

Metcon (AMRAP – Reps)

In 5 mins, for max reps of:

50 Wall Balls, 20/14 lbs

max reps in remaining time Bike Erg Calories

— Rest 2 mins —

In 5 mins, for max reps of:

50/40 Bike Erg Calories

max reps in remaining time Wall Balls, 20/14 lbs

Goal: 50 Calories & 50 Wall Ball
Stimulus:

Score will be total reps of bike calories in first round + total reps of wall balls in second round. You want to leave 2 min in each round to accumulate these reps – so in first round you want to be done with wall balls in less then 3 minutes. Adjust reps to get this done – same will bike calories in the second round.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

6 L/6 R Eccentric Split Squat + Rock Backs (3 sec tempo down)

10 Superman

Hollow Hold, 30 secs