Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Trail Run 1x:

-400m Jog

*Trail run has your athletes running in a single file line. Athletes will slowly start running and the athlete from the back will run to the front. The now athlete from the back will also run to the front and athletes will continue this sequence until they complete the 400m. It’s important that athletes work together here and don’t run too fast so that everyone in the group can keep up! If you want to change this up for your athletes consider adding a medball to the mix. The medball will start in the back. The athlete from the back will run to the front and athletes will then pass the medball to the back. Athletes will repeat that cycle until the 400m run is complete.

Dynamic Field Routine 1x:

–5-10ea High Knee Tuck

–5-10ea Figure Four

–5-10ea Hamstring Sweep

–5-10ea Quad Stretch

–5-10ea Samson Lunge

Workout Prime/Movement Prep 3xs:

Bike, Row or Run

–:20sec Easy

–:20sec Moderate

–:20sec Hard

Metcon

Metcon (Time)

Choose one of the following.

For quality:

Row, 5000 m

Run, 3 miles

Ski Erg, 5000m

Bike, 9 miles
Stimulus:

Working at 70% today for about 25-30 min

Cool Down

Warm-up (No Measure)

2xs:

–1min Calf Stretch on wall ea side

–:30sec ea single leg straddler

–:30sec ea single leg hamstring (laying on rig)

–1 minsec Childs Pose