Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

–10 Big Arm Circles

–10 Little Arm Circles

–10 Arm Swing Forward Back

–10 Arm Swings Up/Down

–10ea Walking High Kick

–10ea Walking Quad Stretch

–10ea Walking Samson Lunge

–30 Toe Walk (steps)

–30 Heel Walk (steps)

Skipping Warm Up 1x:

–50ft Forward Skip

–50ft Backwards Skip

–50ft Skip for Height

–50ft Skip for Distance

–50ft Lateral Skip (each way)

Running Specific Warm Up 2x:

— 50 ft – 3 Hops in place + 3 Forward Hops – repeat

–50 ft – 3 Hops in place + 3 forward hops – run

Dumbbell Specific Warmup 2x:

–8 ea SA Screwdriver

–8 ea SA DB Press + 3 sec decent

**do one set on floor one set on bench

Metcon

Metcon (Time)

8 rounds for time of:

8×50′ shuttle sprints

10 Dumbbell Bench Press 35’s/25’s

Time Cap: 15 min

*1 shuttle sprint is JUST down, so technically 4 down and backs to get all 8
Stimulus:

First day running – take it easy. If your body doesn’t like to run you want to ease into this – you could even alt rounds with another mono movement. For the db bench you want to go unbroken.

Accessory

Warm-up (No Measure)

3 Rope Climbs

Every 1 min for 10 mins.

2-3 Rope Climbs