Wednesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY COACH AURELIA!!!

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up 1x:

–30 Jumping Jacks

–10ea Small Arm Circles (forward & backward)

–10ea Big Arm Circles (forward & backward)

–10 Toe Touches

–30 Jumping Jacks

–5 Inchworm + Lazy Push Up

–10ea Scorpion

–5ea Spiderman Lunge + Rotation

–5 Bootstrapper

Workout Prime/ Movement Prep 1x:

–:45sec Row @ easy pace

–12 Alternating Box Step Up

–5 Up/Downs

–:45sec Ski Erg @ easy pace

–5 Bench Press (light weight)

Then…

–:45sec Row @ workout pace

–5 Up/Down Box Jump

–:45sec Ski Erg @ workout pace

–5 Bench Press @ workout weight

Metcon

Metcon (AMRAP – Reps)

Every 1 min for 30 mins, alternating between:

15/12 Row Calories

10 Up/Down Box Jump

15/12 Ski Erg Calories

15 Bench Press 95/65

Rest 1 min
Stimulus:

This is our long workout for the week – you wan to give yourself 10-15 sec to breathe and rotate to next movement. Adjust reps as needed to get this done.