Wednesday 03/01/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Partner ski erg/glute activation 3x:
parter 1 ski for as long as parter 2 moves thru banded exercises
rd 1:
10ea banded monster walks fwd/back
10ea banded lateral steps
rd 2:
10ea banded straight leg march fwd/back
10ea banded bird dog
rd 3:
10 banded glute bridge
10ea banded sl glute bridge
then:
10 toe to shin raises
10ea knee circles
10 little jumps
10 big jumps
6 alt step ups
4 alt step ups with jump down
4 box jumps
7ea sa kb deadlift
7ea sa kb Russian swing
7 Russian Kettlebell swings
7 Kettlebell swings
Metcon (AMRAP – Reps)
5 Rounds
1 Minute: Max Calorie Ski Erg
1 Minute: Max Box Jumps (24″/20″)
1 Minute: Max Kettlebell Swings (53/35)
1 Minute Rest
Stimulus:
Looking for 45-60 reps per rd. We want you to stay consistent today with your rounds so make adjustments if necessary after the first round.
score will be total reps for all rounds
Accessory
3-4 rounds for quality:
12ea Landmine Row
12 Lat Pulldowns w/ 5 sec release
12ea Standing Alternating DB Hammer Curl