Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Happy Birthday Coach Mia!!

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 3xs:

–:20sec Easy

–:10sec Hard

Dynamic Warm Up 1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–5 Roll Over V Sit

–5ea Spiderman Lunge + Rotation

–10 Plank to Downward Dog + 2 Shoulder Taps

–10 Hop Up

Bike/Ski Erg 3xs:

–:20sec Easy

–:10sec Hard

Dumbbell General Warm-Up 1x:

–10 Alt. Renegade Row

–5 Hands-on Dumbbell Push-Up or Knee Push-Up

Metcon

Metcon (Time)

For time:

50/40 Bike Calories

100 ft Dumbbell Bear Crawl, 50/35 lbs,

40/32 Bike Calories

100 ft Dumbbell Bear Crawl, 50/35 lbs

30/24 Bike Erg Calories

100 ft Dumbbell Bear Crawl, 50/35 lbs

20/16 Bike Erg Calories

100 ft Dumbbell Bear Crawl, 50/35 lbs

10/8 Bike Erg Calories

100 ft Dumbbell Bear Crawl, 50/35 lbs

20:00 Time Cap
Stimulus:

Longer workout again…..pick up that pace on the bike as the calories go down. Dumbbell bear crawl will be done in 1-2 sets.

If you want to sub run for bike you will do

1000m

800m

600m

400m

200m

Accessory

Warm-up (No Measure)

For quality:

Accumulate 2 min in Hollow Hold

Pec Stretch, L 1:30 min/R 1:30 min

50 Band Pull Aparts