Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/ Ski Erg for 1 minute

:25 sec Bent Knee Side Plank Hold

:10 sec Floating Bear Hold

EMOM x 3minutes:

Minute 1: 50 Plyo Skier + 5ea Kneeling Shoulder Taps

Minute 2: 5ea Lateral Box Step Up + :20sec Hollow Body Plank Hold

Minute 3: 5 worm pushups + 6 Broad Jump

Bike/ Ski Erg for 1 minute

:25 sec Bent Knee Side Plank Hold

:10 sec Floating Bear Hold

EMOM x 3minutes:

Minute 1: 50 Toe Taps + 10 Scap Push Up

Minute 2: 5ea Lateral Box Step Up + :20sec Hollow Body Plank Hold Rocks

Minute 3: 6 Knee Push Up + 3ea Single Leg Broad Jump

Lateral Box Jump Over/ Push Up Specific Warm Up Blend 1x:

–6 Lateral Box Jump Over (step down)

–3 Plank Rock strict down worm up pushup x5

–5 Knee Tempo Push Up

–3 Strict Bottom Up Pushups

–4 Lateral Box Jump Over (rebound or step down)

–3 Push Up

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 16 mins, alternating between:

20 Lateral Box Jump Overs, 24/20 in

20 Push-ups
Stimulus:

Score will be total resps today so grab a whiteboard to keep track of what you get each round. Notice that we are specifying lateral jumps today – try to stay true to this. The pushups end up to be very high volume – either cut the number down each round or modify to a banded pushup – or do a combo.

Accessory

Warm-up (No Measure)

20 sec work/10 secs rest

4 rds:

R Turkish Sit-up, pick load

Flutter Kick

L Turkish Sit-up, pick load

Superman