Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Easy 10min AMRAP:

–1min Bike/erg

–10ea Crab Walk (forward & backwards)

–10 Scap Push Up

–6 Hand Release Push Ups

–10 Medball Deadlifts

–6 Medball Squats

–6 Medball Push Press

Specific Bench Press Warm Up 1x:

–10 Bench Press

Wall Ball Specific Warm Up 1x:

–Have athletes set up finger tips away from the wall

–3-5 Wall Ball to a low target

–3-5 Wall Ball to their workout target

–3-5 Wall Ball to a higher targer

Bench Press Build Up Sets 1x:

–Give your athletes 5-8 minutes to build to their working weight in the bench press.

Workout Prime 1x: (optional)

–6 Wall Balls

–3 Bench Press

–4 Wall Balls

–1 Bench Press

Metcon

“Karen with a twist” (Time)

For time:

150 Wall Balls, 20/14 lbs

Every time you break complete:

5 Bench Press, 185/125 lbs

“Karen with a twist”

Time cap: 20min
Stimulus:

Try not to break more then 10 times on the wall balls. Bench

press should be a challenging weight but something you are positive you can lift even while under fatigue. You can break them up in the later rounds

Accessory

Warm-up (No Measure)

3 rounds for quality of:

15 Band Pull Aparts

5 L/5 R Side Plank Reach Throughs

15 Band Face Pulls

Starfish Side Plank, L 20 secs/R 20 secs

2-3 rounds.