Friday 11/17/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2rds:

:30 sec bike

10 cat/cow

10 shoulder rolls

:30sec supine goal post hold

10 alt scorpion

5ea single arm prone swimmers

10 prone swimmers

2rds:

:30 sec bike

10 thoracic pushups

5 wormy pushups

3 plank rocks + strict down x3

5ea db press + IR/ER

Metcon (2 Rounds for reps)

4 sets, with a new set starting every 4 minutes.

At 0:00 & 8:00

3:00 Amrap

25/20 Calorie Bike

Max Bench Press (115/80)

-rest 1:00-

At 4:00 & 12:00

3:00 Amrap

25/20 Calorie Bike

Max Push Ups

-Rest 1:00-

*Score all bench reps as score 1 and all push up reps as score 2
Stimulus:

Finish the bike in less then 2 min. Weight on the bench should be something you can get 10 reps unbroken when fresh .

Accessory

30-20-10

DB Plank Slide Thru

Hollow Rocks