Wednesday 07/05/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
Bike :45 – legs only
1:00 ea foam roll quads/inner thigh/knee/hip flexor
20 walking quad steps
10 quad eccentrics
Bike :45 – arms only
1:00ea lacrosse ball hip flexor
3 position hip flexor stretch
20 alt banded psoas march
Bike :45
1:00ea lacrosse ball shoulder blade
10ea forearm side plank rotations
Metcon (Calories)
American Flag on the Moon
15 Rounds
30 secs on/30 secs off
Max Calorie Assault Bike or Echo Bike
Stimulus:
trying to maintain a similar score across all rounds – pace yourself
Skills and Drills
Pistols: Week 3
Advanced:
3 sets
8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)
Intermediate:
3 sets
6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)