Monday 10/23/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

5 up/downs

5 plank to downdog

5ea scorpion

5 wormy pushups

bike/ski 1:00

10 slow groiners

5 bootstrappers

3 slow air squats – focus on knees

3 slow air squats – focus is hip crease below the knee

3 slow air squats – focus is chest up

5 PVC press in the rig

3 pause burpees – focus on bottom position

5 med ball front squat

5 PVC press in the rig

3 burpees – focus on top position

5 med ball push press

3 barbell strict press – pause at chest

3 wall ball – focus on distance away from wall

3 wall ball – focus on depth of squat and high elbows

3 barbell strict press – rebound

3 wall ball – focus on neck position

Strength

Shoulder Press

Shoulder Press

– Establish a 6 RM for the day. Then, perform a drop set of 6 reps at 85% and 6 reps 80% of that 6 RM.

Metcon (Time)

For Time

21-15-9

Burpees

42-30-18

Wall Balls (20/14)

Time cap: 13 minutes
Stimulus:

Slow and steady on the burpees. Break the wall balls up into doable sets from the beginning – have a plan going into the start of the workout.