Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Movement Prep 1 round:

–bike legs only :45 (focus on knees tracking)

–20 alt Slow Groiners +downdog

–:20 Sec Bear Hold

–bike arms only :45 (focus on driving thru the shoulders and having slight lean forward with tall chest

–20 alt Slow Pigeons + Rotation

–:10 Sec ea Floating Bear Hold

–bike :45 (focus on strong core)

–20 alt slow thread leg under +leg up and over

–3ea Floating Bear Hold + Rotation

Movement Primer x 3 rounds:

–3 Bootstrapper

–3 Air Squats

–3 Back Squats (add weight each round)

–:10 sec bike sprint (increase pace each round)

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 10 mins of:

Bike Calories

Plank Hold

Back Squat, 135/95 lbs

Complete in teams of 3. One athlete at each exercise. Rotate as often or little as you like.

Score is total reps for bike and squats as a team.
Stimulus:

This is our short sprint workout for the week partner style!! I would suggest rotating every 30-45sec. Hold a fast pace on the bike. For the squats you want a weight that you can move pretty continuously for the time you are under the bar – it should be a light to moderate weight

Accessory

Warm-up (No Measure)

3 rounds for quality:

12 Alternating Goblet Lateral Lunge, using heaviest weight per set

8 Eccentric Dumbbell Pull Over, using heaviest weight per set