Friday 03/17/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00 Bike – legs only – focus on the knees tracking straight

green band lunge hip stretch series

then 2x:

10 plank to down dog

10 alt straight arm raises in childspose

10 bootstrappers

10 air squats

5 Scap Pull Ups

5 Ring Rows (1 sec pause at the top)

1:00 Bike – arms and legs- focus on what the shoulders are doing – keep elbows tight

green band lat stretch series

then 2x:

7 front squats

7 strict press

3 Jumping Pull-ups

3 thrusters

2. Workout Prep

1 set:

5/4 Calorie Bike (workout pace)

3 Thrusters (focus on breathing)

2 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

24/18 Calorie Bike

20 Thrusters (45/35)

10 Strict Pull-Ups
Stimulus:

Trying to get the bike done in 2 min. Thrusters goo for unbroken so slow and steady on the flow and breathe at the top. Pull-ups split up as needed – 2-3 sets.

Goal is 3-4 rds.

Gymnastics Skills and Drills (Checkmark)

4 sets:

30 seconds Top of Ring Support Hold

– rest 30sec between sets –

**use a band if necessary- 1 knee in the other leg straight or both knees in

4 sets:

30 seconds Lat Active High Ring Hold

– rest 30sec between sets –

alternate between 2 movements