Thursday 05/18/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

3 rds:

Bike/Ski :30

5 plank to downdog

5 up/ downs

3 rds:

Bike/Ski :30

5 ea single leg kb deadlift

5 ea kb halos

1 rd:

5 kb hip pops

5 Russian swings

5 kbs

3 burpees

coach split jerk

Strength

Split Jerk

5 sets of 2 Split Jerks (light/moderate)

* Complete 1 set every minute for 5 minutes

Metcon (AMRAP – Reps)

Every Minute (15:00)

(40 sec work/20 sec rest)

Min 1: Kettlebell Swings (53/35)

Min 2: Calorie Bike

Min 3: Burpees
Stimulus:

Target number of reps each set:

Kettlebell Swings: 18+ reps

Bike: 10/8+ Calories

Burpees: 12+ reps