Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Running Warm Up 50 ea. 1-2x:

–High Knees

–Buttkickers

–Forward Skip

–Backwards Skip

–Backwards Run

–Ankling

–Bounding

–3 Hops + 3 Forward Hops

–3 Hops + 3 Forward Hops into run

1 -2 round:

–10ea Small Arm Circles Forward/Backward

–10ea Big Arm Circles Forward/Backward

–:30 sec Bent Knee Hollow

–10ea Single Leg Raise

–10ea Single Leg Crossover

–:30 sec Bent Knee Hollow

Metcon

Metcon (AMRAP – Reps)

In 10 mins, for max reps of:

Run, 1200m (or 1500m Row)

max reps in remaining time 25′ Farmers Carry, 53/35

— then —

In 10 mins, for max reps of:

Ski Erg, 1500 m

max reps in remaining time Sit-ups

— then —

In 10 mins, for max reps of:

Bike, 3.6 KM

max reps in remaining time 50′ Sled Push, 145/105