SSCMetcon – Thu, Feb 16

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

1 min bike/ski/row

10 plank to downdog

5 ea thread the needle reach thru rotate up same arm

5 ea thread the needle reach thru rotate arm opposite arm

10 Prone WY

1 min bike/ski/row

10 plank – thread leg under swoop leg up and over

10 banded thread the needle – pulling over

5ea Single arm pronesnow angels

Metcon (AMRAP – Rounds and Reps)

30 min AMRAP:

3 min Bike

:30 ea Single Arm Ring Plank

:30 ea Side Plank

3 min Ski Erg

:30 ea Bent Knee Side Plank

:30 ea Forearm Plank Rotations

3 min Row