Monday 03/13/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

spend 2min ea foam rolling quads and inner thigh

2 rds:

10 strokes on rower increasing intensity with each stroke

5 quad eccentrics – no band

5 quad eccentrics – band

10 cyclist squat

5 Up/Down

2 rds:

10 strokes on ski increasing intensity with each stroke

15ea Standing Banded Adduction

10 wide stance squats- point toes out

3 burpees

wall ball- warmup weight:

5 front squat

5 push press to target

5 low wall ball

5 high wall ball

grab workout weight – repeat

wod prep:

:20 sec row sprint

3 burpees

3 wall ball

Metcon (Time)

5 rounds:

200/175m Row

10 Burpees

10 Wall Balls (30/20)

Time Cap: 14min
Stimulus:

This will be a lung burner – don’t blow up onthe rower. Burpees just hold a consistent pace. For the wall balls because it is heavy 2 sets is fine.

Accessory

3-4 rds for quality:

12 Incline Bench DB Press

12 Incline Bench DB Chest Fly

10 Standing Banded Tricep Extension

**you will need different weights for the press and the fly

**we will use the wall ball as our bench – sit on the floor and lean back on the wall ball