Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm Up 1x:

Bike/Erg:

–:90 sec@ a moderate pace

//Add :15sec hard burst throughout.//

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–10 Roll Over V Sit

–5ea Spiderman Lunge + Rotation

–10 No Push Up Burpee

Bike/Erg:

–:90 sec@ a moderate pace

//Add :15sec hard burst throughout.//

Dumbbell Box Step Up & Box Jump Specific Warm Up 1x:

–10 Alternating Box Step Up (bodyweight)

–5 Box Jump (step down)

–6 Alternating Dumbbell Box Step Up

–3 Box Jump (rebound or step down)

Renegade Row + Alternating Mountain Climber Specific Warm Up 1x:

–4 Alternating Renegade Row

–8 Alternating Mountain Climbers

Metcon

Metcon (AMRAP – Reps)

BUILD THE BASE

3 rounds for max reps of:

max rep Bike Calories, 3 mins

max rep Dumbbell Box Step-ups, 35/25 lbs, 24/20 in, 1 min

max rep Box Jumps, 24/20 in, 1 min

max rep Ski Erg Calories, 3 mins

4 Renegade Rows, 35/25 lbs + 8 Alternating Mountain Climbers, 1 min

max rep AbMat Sit-ups, 1 min
Stimulus:

Complete at an RPE of 6-7/10 and keep a steady and strong pace throughout