SSCMetcon – Thu, Jan 4

Steamboat Strength and Conditioning – SSCMetcon

Meditation Challenge

RELAX

Warm-up

Warm Up (No Measure)

ski 1:00

lacrosse ball shoulder blades

shoulder short lever/long lever green band

:40 sec deadhang

12 ea shoulder series

20 shoulder taps – static + dynamic

5ea arnolds press

5 cyclist squat

:40 sec lat active

12 ea shoulder series

3 plank to downdog + pike

5ea arnolds press

5 cyclist squat

coach wall walk

coach shoulder press:

PVC in rig

Barbell

Strength

Shoulder Press

4×10 Shoulder Press (build up to moderate weight)

* Rest 60-90 seconds between sets

Metcon

Metcon (Time)

For time:

50/40 Calorie Bike

15 Wall Walks

50/40 Calorie Bike

Time cap: 12 minutes
Stimulus:

Push the pace on the first bike – your heart rate will come down on the wall walks – try to finish that first bike in around 3min.

Second bike is going to be a bit slower – try to get it done in 3-4 min. You will recover fr the first few calories then settle into a good pace – then push it to the finish