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Call Us: 970-819-0243
Blog
Feb
22
2023

Thursday 02/23/2023

By wodify 0

Announcements

The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

1:00

Bike – legs only

row – straight leg only

then:

Hamstring Smashing

PNF Hamstring Stretch – passive hold for 5 active hold for 5 x 3

16 steps Romanian walking deadlift

1:00 (switch)

Bike – legs only

row – straight leg only

then:

Hip Flexor Smashing

3 Position Couch Stretch – hold for 5 release for 5 x 3

20 alt Banded Step Overs

1:00

Bike – armsonly

row – straight armonly

then:

Quad Smashing

7 Quad Eccentrics

16 db front rack cyclist squat

1:00 (switch)

Bike – armsonly

row – straight armonly

then:

Thoracic Smashing

Partner Hanging Thoracic Stretch

8 Dbl DB Jefferson curl

Metcon (Calories)

3 Rounds for max effort Bike Calories:

500m Row/Ski at moderate pace

1 Min Bike at fast pace

*Rest 3 Min between sets.

Time Cap: 18 min
Stimulus:

Flush day – let’s just get sweaty and give our joints a rest. You will ski or row at a moderate pace then go for it on the bike. We will score total calories for all 3 rds on the bike