SSCMetcon – Tue, Jan 3
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warmup with ball circle game
Perform:
1. 6 air squats
2. 6 push-ups
3. 6 mountain climbers
Play back, belly, squat
Workout Prep
Prep for bike, step-ups and TGU in partners
P1) bikes 15/10 cals.
P2) 10 lateral step-ups + 10 step-ups (no load) + 4 TGU (light load)
Switch
P1) bikes 15/10 cals.
P2) 10 step-ups with dumbbells (one lighter than workout weight) + 4 TGU (add load)
Switch
Perform:
10 step-ups + 4 alt. TGU.
Level 1 (Time)
30 DB step-ups (50/35lb)
15 alt. turkish get-ups
30/21 cals air bike
3 Rounds
Level 2 (Time)
30 DB step-ups (40/25lb)
15 alt. turkish get-ups
30/21 cals air bike
3 Rounds
Level 3 (Time)
30 DB step-ups (30/15lb)
15 alt. turkish get-ups
22/15 cals air bike
3 Rounds
Level 4 (Time)
20 DB step-ups (20/7.5lb)
15 alt. turkish get-ups
15/10 cals air bike
3 Rounds
Recovery
Supine pigeon stretch
Under the body thoracic stretch