SSCMetcon – Sat, Feb 18
Announcements
The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Dynamic Warm Up 2x:
7 Fast Sumo Inchworm
14 Alt. Walking Quad Stretch
14 Alt. Knee to Chest
14 Alt. Figure Four
14 Alt. Scorpion
:30 Top of Glute Bridge Hold
:15 Bottom of Knee Push Up ISO HOLD
7 ea S. Arm DB Swing
10 Alt. Glute Bridge with Alt. March
5 Pause Knee Push Up
7 ea S. Arm DB Push Press
5ea Reverse Lunges
7ea S. Arm DB Bench Press
2ea S. Arm DB Devils Press
Metcon (Time)
BUY IN:
200/175/150 Calorie Bike
then;
3RDS
80 DB Lunges (50/35)
60 DB Bench Press
40 DB Devils Press