SSCMetcon – Fri, Oct 21
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
2-minute Row/Ski Erg @ an easy pace
Partner Medball Warm Up 1x:
–:45 Partner Medball Chest Pass
–:30 per side Partner Medball Lateral Toss
–:45 Partner Sit-Up + Russian Twist & Toss
–:45sec Partner Medball Squat + Toss
–:45sec Partner Burpee + Medball Underhand Toss
Wall Ball Specific Warm Up 1x:
–Have athletes set up finger tips away from the wall
–6 Medball Squats
–4 Wall Ball to a low target
–4 Wall Ball to their workout target
–4 Wall Ball to a higher target
Ski Build Up & Prime 4xs
–:20sec Easy Pace
–:20sec Hard Pace
Workout Prime/Movement Prep 1x:
–4 Wall Ball @ workout weight
–:30sec Ski @ workout pace
–4 Wall Ball @ workout weight
Metcon (No Measure)
21-18-15-12-9-6-3 reps, for time of:
Wall Ball, 30/20 lbs
Ski Calorie
CAP 15:00
Accessory
3 rounds for quality;
15 Barbell Bicep Curls
20 Banded Dead Bug