Thursday 08/31/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
bike/ski 2:00min
bike/ski 2:00min
lacrosse ball in upper hamstring – sitting on box
hamstring PNF
:30 plank hold
12 straight leg sit-ups
12 alt v-ups
lacrosse ball hip flexor
3 position hip flexor stretch
:45 deadhang
10 shoulder flexion
10 shoulder abduction
10 shoulder extension
lacrosse ball upper traps
green band
5ea stationary lunges taps
10 alt box step ups
10 alt lunges
:45 deadhang
10 shoulder flexion
10 shoulder abduction
10 shoulder extension
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (50/35) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (50/35)
Stimulus:
Looking for 5+ rounds
You must alternate legs on the step up. For both the lunges and the step ups you can hold the db any way you want but you must have a full grip on the dumbbell.
Accessory
3 rds for quality:
10ea sa db high pull
50ft ea bottoms up kb overhead carry
15ea half kneeling pallof press