Wednesday 09/07/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike 2:00min

foam roll hip flexors, quads, it band, glutes

:20 sec reverse grip deadhang

15 shoulder flexion

:20 sec reverse grip deadhang

15 shoulder abduction

:20 sec reverse grip deadhang

15 shoulder flexion

**if reverse grip is hard – that is ok – let’s work on it – do as long as you can then reverse the grip – you could even do one arm at a time reverse and one reg

50′ toe out elevated heel walk

50′ toe in elevated heel walk

50′ heel walk

50′ toe walk

50′ outside of feet walk

50′ inside of feet walk

100′ high knee karaoke

50′ high hurdles

50′ Knee to Chest

50′ Figure 4

50′ 1 arm reach lunge

50′ lunge with torso twist

50′ Toe Touch

50′ high knee in place high knee lean

50′ butt kicks in place high knee lean

50′ straight leg shuffle

100′ side shuffle – stay low

100′ side shuffle – upright arms up

:20 seated arm swings

:20 standing arm swings

Metcon (AMRAP – Rounds and Reps)

Affiliate Version of “Bike/5k”

Teams of 2

20:00 AMRAP

160/130 Bike

3200m Run

** Share the work, one athlete works at a time. For scoring, every 100m run = 1 rep. **

core accessory

with a partner:

2-3rds

20 wall ball lateral tosses

20 wall ball sit up tosses

20 plank ups (accumulate)