Wednesday 02/22/2023

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

4 sets

Tabata Bike/Ski x 4

(20 seconds on/10 seconds off)

2 rds

8 Squats

:20 sec lat active Hang

4 ea single arm ring row w/ twist

8 Med Ball Front Squats

8 Med Ball Tall Clean Drops

4 Med Ball Clean

Metcon (AMRAP – Reps)

EMO2M for 30min:

1 – 10 MedBall Cleans+ :30 sec Lat Active Hang

2 – 50ft Sled Push (3×45)(2×45)

3 – 2 Rope Climbs + :30 sec Quadruped Hold
Stimulus:

We will score how many sled pushes you get – try to push the pace on these. This is the only time you will move for the whole 2 min – the other sections you should get some rest.

Scale for rope climbs today will be 4ea Ring Row + Reach