Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

EMOM x 9min (3 Rounds):

Minute 1: :45sec Bike/Ski Erg

Minute 2: 8 Plank Ups + 15 Banded Row

Minute 3: 5 No Push Up Burpees + 8 Hollow To Tuck

Rope Climb Teaching Progression 1x:

–2-3 Lay to Stand Rope Climb

–:03sec Rope Hang

–3 Find It & Feed It

–3 Find It & Feed It + 1 Pull

–2 Find It & Feed It + 1-2 Pulls

Burpee Specific Warm-Up 1x:

–5 Burpee (on coach’s call)

Metcon

Metcon (AMRAP – Reps)

EMOM for 15 mins

Min 1: 3 Rope Climbs

Min 2: 18 Burpees

Min 3: 18 Plank Slide Thru 50/35
Stimulus:

After the first round adjust reps so you can stay consistent for the rest of the EMOM. Leave yourself 10-15 sec for transition time between movements.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

50 Prone Wall Ball Hamstring Curls

50 Seated Calf Raises

Banded Lateral Walk, L 25 ft/R 25 ft