Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Warm Up 1x:
–:30sec Jumping Jacks
–:30sec Hamstring Sweep
–:30sec Walking Quad Stretch
–:30sec Lat Marches
–:30sec Alt. Mountain Climbers
–:30sec Ostrich Walk
–:30sec Walking Figure 4 Stretch
–:30sec Ballerina Stretch
–:30sec Forward Jumping Jacks
–:30sec Reach to Sky touch your toes
–:30sec Leg Swings
–:30 sec Hollow/Arch on the wall
Then spend a few minutes going over all the movements.
Metcon
Metcon (No Measure)
For quality:
Monostructural Cardio, 5 mins
–then–
2 rounds of:
20 Banded Face Pulls
20 Box Step-ups
20 Russian Twists
–then–
Monostructural Cardio, 5 mins
–then–
2 rounds of:
10 Tempo Barbell Good Mornings, pick load
10 L/10 R Barbell Split Squats, pick load
10 L/10 R Lateral Med Ball Toss, pick load
–then–
Monostructural Cardio, 5 mins
–then–
2 rounds of:
10 Prone Snow Angels
10 Tempo Wall Slides
10 L/10 R Side Plank Reach Throughs
Accessory
Warm-up (No Measure)
Coaches Choice Static Stretches
Lats
Hamstring
Hips
Glutes