Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Round:

–45 sec Bike/Ski Erg

–10 ea Bent Knee Side Plank + Hinge

–Turkish Sit-up + 5 Screwdrivers x 3

–10 Medball Deadlifts

–8 Medball Squats

–6 Tall Medball Clean (on coach’s call as needed)

–:30sec Bent Knee Hollow Hold

Hang Power Clean General Warm Up 1x:

–3 ea from High Hang

*stand

*shrug

*high pull

*muscle

–3 ea from Hang

*stand

*shrug

*high pull

*muscle

–3 Tall Power Cleans w/ 3 sec pause in landing

–3 High Hang Power Cleans

–3 Hang Power Cleans

Rope Climb Progression 1-2xs:

–:03sec Rope Hang

–Hang & Lock

–Hang, Lock & 1-2 Pulls

–Lay to Stand Rope Climb

–Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 mins of:

Ski Erg, 500/400 m

3 Hang Power Cleans, 185/135 lbs

Bike Erg, 1.2/1 km

3 Rope Climbs 15′
Stimulus:

Ski and Bike should take around 2 min. Hang Power Cleans are on the heavier side but should be done unbroken