Tuesday 02/21/2023
Announcements
The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
2 rds:
Ski/Bike 1:00
shoulder mobility
Banded 7’s
3 Inchworm (3 Pumps, walk out, 3 plank to down dog, 3 thoracic push up, walk back)
7 Double Dumbbell Deadlift
7 Double Dumbbell Deadlift + Shrug
:20 sec Dead hang
5 Up/Down-pause in Plank
7 Double Dumbbell Swings
7 Double Dumbbell Hang Power Cleans
:20 sec Lat Active
3 Up Down- Fast
7 Double Dumbbell Power Cleans from the ground
15 lat pull-ups
10 kip swings building
3 kip swings + 3 kipping hanging knee raise (to hip height)
3 kip swings + 3 kipping knees to armpits
1 kip swings + 1kipping kneesto armpit + 1 ttb x3
Workout Prep:
2-2-2
Dumbbell Cleans
Toes to Bar
Up/DownOver Dumbbell
* Practice smooth transitions *
Metcon (AMRAP – Reps)
12:00 Amrap
3-6-9-12-15-18. . .
Double Dumbbell Cleans (50s/35s)
Toes to Bar
Up/DownOver Dumbbell
Stimulus:
Pushing to get into the round of 15. Start slow.
Accessory
3-4 rds for quality:
12 Lying Dumbbell Hamstring Curls
20 Seated Dumbbell Calf Raises
12 Dumbbell Good Mornings