Friday 12/30/2022
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Partner warmup –
partner 1 – 1:00min arm only bike
partner 2 – air squats
partner 1 – 1:00min leg only bike
partner 2 – up/downs
partner 1 – 1:00min bike
partner 2 -box step ups
coaches choice mobility
wall ball specific warmup:
5 wall ball front squat
5 wall ball push press to target
3 wall ball to low target – focus on elbows
3 wall ball to target – focus on how the ball hits the wall
3 wall ball to high target- focus on neck position
Metcon (AMRAP – Reps)
15 min EMOM:
Min 1: 15/10 cals bike
Min 2: 20 wall balls (20/14lb)
Min 3: 8 burpee box jumps (24/20in)
Stimulus:
Movements should be unbroken today leaving 15 sec of rest and transition in each minute. After the first round adjust reps as needed to make this happen and try to stay consistent for the remainder of the workout
Recovery
Shoulder strength work
With a set of light DB’s 5-15lb
15 front raises
15 lateral raises
15 standing DB fly
2-3 sets