SSCMetcon – Tue, Sep 27

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

1 Round:

–1-minute ski or Row @ a moderate pace

–5 Bootstrapper

— 5 Air Squats

–5 Med Ball Front Squat

–5 Med Ball Push Press

–5 Med Ball Thruster

1 Round:

–1-minute ski or Row @ a moderate pace

–8 Abmat Sit-Up

–8 Sit Up w/ Medball

–5 Ring Row

–:10 sec deadhang+:10 sec lat active+ 10 lat pullups

–3 jumping pull-up with slow negative

Metcon (Calories)

Every 1 min for 40 mins, alternating between:

max rep Ski Erg Calories

10 Medicine Ball Sit-ups, 20/14 lbs + 5 Strict Pull-ups

max rep Row Calories

10 Wall Balls, 20/14 lbs + Max Effort Wall Ball Plank

Stimulus:

we are going to row and ski for 50 sec only – this will allow transition time.  we want the other movements to also be done in :50 so adjust accordingly.