Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

3 rounds:

–:45 sec bike/Ski erg

–7 Up/Downs

–10 Walking Lunge

2 Rounds:

–10 ea Bent Knee Side Plank + Hinge

–10 Banded HIp Thrusts + 3 sec Pause

–8 ea KB Halo

–:20ea KB Ovhd Hold

Barbell/KB Specific Warm-up:

–4 Alt Front Rack Lunges Stepping Back

–8 KB Hip Pops

–4 Alt Front Rack Lunges Stepping Forward

–8 Russian KBS

Strength

Front Rack Lunge

Take 12-15 min to work up to a heavy front rack alt lunge

Metcon

Metcon (AMRAP – Reps)

3 rounds, 3 mins each, for max reps of:

12 Front Rack Alt Lunges 125/85

21 Kettlebell Swings 53/35

max reps in remaining time Bike Erg Calories

Rest 1 min between rounds.
Stimulus:

This is our fast, short workout for the week.

Looking for unbroken movements today on the lunges and the kbs. This one minute rest is going to go by fast so don’t blow out on the bike so that you can maintain unbroken movements.