Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1:00 min Bike/Ski Erg

The 2 Rounds:

–:20 sec Bent Knee Side Plank Hold (+hinge second rd)

–1/2 Turkish Sit up + 3 Screwdrivers x 3ea

–:10ea Floating Bear Hold

1:00 min Bike/Ski Erg

The 2 Rounds:

–5ea Spiderman Lunge + Rotation (add weight second round)

–:20sec Ovhd KB Hold (L)

–10 Alternating Cossack Squat (add weight second round)

–:20sec Ovhd KB Hold (R)

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Front Squats

–10 Good Morning

–5 Back Squats

Allow athletes time to work up to squat weight

Metcon

Metcon (Time)

4 rounds for time of:

10 R Turkish Sit-ups, 53/35 lbs

5 Front Squats, 65% 1RM

Ski 500 m/ Bike 1.5KM

10 L Turkish Sit-ups, 53/35 lbs

5 Back Squats, 65% 1RM

Time Cap: 18 min
Stimulus:

Even though this is a for time workout we want you to focus on quality of movement. You will use one barbell for the squats and we will go from the rack.

Accessory

Warm-up (No Measure)

4 rounds For quality:

50 Banded Hamstring Curls

100ft Weighted Tippy Toe Walks