Thursday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Bike/Ski Erg 3xs:
–:20sec Easy
–:20sec Hard
2 Rounds:
–:20 sec ea Bent Knee Side Plank
–10 ea KB Screwdriver
–20 Plank Shoulder Taps
–:20 sec Lat Ative Dead hang
–10 Alt Hanging Hip Taps
–10 Strict Knee Raises
Bike/Ski Erg 3xs:
–:20sec Easy
–:20sec Hard
Rope Climb Teaching Progression 1-2xs:
–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
Workout Prime/ Movement Prep 1x:
–3xs :20sec Hard Bike + :20sec Easy Bike
–1 Rope Climb or Variation
Metcon
Metcon (Time)
For time:
21 Bike Calories
5 Rope Climbs
15 Bike Calories
3 Rope Climbs
9 Bike Calories
1 Rope Climb
Time Cap: 9 min
Stimulus:
We want to be off the bike around 60-90 sec for guys and 90sec to 2 min for ladies. For the rope climbs sub will be 1 strict pull-up + 1 strict hanging knee raise.
Accessory
Warm-up (No Measure)
3 rounds for quality of:
Single Arm Overhead Carry, pick load, R 50 ft
:30 sec Weighted Hollow Hold, pick load
Single Arm Overhead Carry, pick load, L 50 ft
15 Plank-ups
Choose a weight that is challenging but you can complete unbroken.