Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Easy AMRAP 8minutes:

–:305sec Bike

–5 Sumo Inchworm

–10 Glute Bridges

–5ea Single Arm KB Swing

–5ea Kettlebell Figure 8

–5ea Kettlebell Windmills

Kettlebell Swing Teaching Progression 1x:

–Set feet up in squat position.

–Establish a hinge pattern.

–6 Kettlebell Swing to waist height.

–6 Kettlebell Swing to eye level.

–6 Kettlebell Swing all the way overhead.

Metcon

Metcon (AMRAP – Reps)

3 rounds, 1 min per station, for max reps of:

Kettlebell Swing, 53/35 lbs

Max Calories Bike

50′ Sled Sprints

Rest 1 min

Accessory

Warm-up (No Measure)

For quality:

3x 5 L/5 R Vertical Jumps

3x 5 Kneeling Jump-ups

3x 3 Broad Jumps