Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Bike/Ski @ an easy pace

–5 ea 90/90 to Lunge

–5 Plank to Downdog + Scorpion

–15 Supra Front Raise

–8ea Single-Leg Deadlift – BW

–6 Air Squats

–6 Up/Downs

–:10 sec Deadhang/:10 sec lat active/ 10 lat pull-ups

1 Round:

–:90sec Bike/Ski @ an easy pace

–5 ea 90/90 to Lunge

–5 Plank to Downdog + Shoulder Tap

–15 Supra Front Raise

–8ea Single-Leg Medball Deadlift

–6 Medball Squats

–6 Up/Downs

–6 Ring Row

General Warm-Up Blend 1x:

–6 Wall Ball to a low target

–6 Wall Ball to target

–6 Kettlebell Swing to Waist

–6 Kettlebell Swing to Overhead

–6 Burpees

–6 Kipping Pull-Ups or 6 Jumping Pull-Ups

Metcon

Metcon (Time)

For time:

3 rounds of:

20 Wall Balls, 30/20 lbs

20 Kettlebell Swings, 70/53 lbs

— Rest 2 mins —

3 rounds of:

25/20 Bike Calories

10 Burpee Pull-ups

Time Cap: 20 min
Stimulus:

Heavier weights today for wall ball and kb swing – i want everyone going heavier even if that means a lower target on the wall ball and russian swings for kbs. We are trying to get the 3 rounds done for each part in 8 min or less. Bike should take about 2 min.