Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–1 min Bike/ Ski Erg

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

–10ea Bent Knee Side Plank w/ hinge

–:12 sec ea Floating Bear Hold

–10 Bootstrapper

1 Round:

–1 min Bike/ Ski Erg

–20 Plank Shoulder Taps w/ a :01 sec pause at the top of each rep

–10ea Bent Knee Side Plank w/ hinge

–:12 sec ea Floating Bear Hold

–:20sec Hollow Hold

–:20sec Arch Hold

–20 Walking Lunges

Bear Crawl Specific Warm Up 1x:

–30-50ft Bear Crawl

Sandbag Bearhug Carry Specific Warm Up 1x:

–Have your athletes take 3minutes to find their working weight for the day.

Sled Drag Specific Warm Up 1x:

–Have your athletes take 3-5 minutes to build to their working weight for the day.

Sled Drag P.O.P

Metcon

Metcon (No Measure)

Complete as many rounds as possible in 20 mins of:

Bear Crawl, 50 ft

Sandbag Bear Hug Carry, pick load, 300ft m

Sled Drag, pick load, 200 m

Sandbag Bear Hug Carry- moderate weight

Sled Drag- moderate weight

Cool Down

Warm-up (No Measure)

10 min ROMWOD