Wednesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY OSCAR!!!

Warm-up

Warm-up (No Measure)

Feet Warmup – 1 round:

no shoes – lacrosse ball:

–Bottom of foot rolling

–Achilles smash

then:

–50ft tippy toe walk

–50ft heel walk

–50ft outside of foot walk

–50ft inside of foot walk

Dynamic Warmup – 1 Round:

–10 ea Lying Leg Swing

–16 Alt Lying Leg Crossover

–5 Roll Over V Sit

–20 Alt Internal Hip Rotation

Calves Warmup – 1 Round:

–foam roll calves

–8 calf raises + 20 sec hold

–8 shin raises + 20 sec hold

–4 ea single leg calf raise with 3 sec hold and 5 sec decent

Dynamic Warmup – 1 Round:

–50ft Forward Skip

–50ft Backwards Skip

–50ft Skip for Height

–50ft Skip for Distance

–50ft Lateral Skip (each way)

Running & Jump Rope Prep 1x:

–30ft Ankling + Jog Out

–30ft Bounding + Jog Out

–30ft 3 Hops + 3 Forward Hops + Jog Out

–30 Single Unders (normal speed)

–20 Fast Single Unders (faster speed)

–10 Jumping High Single Unders (slower speed by jumping high)

Metcon

Metcon (Time)

For time:

Run, 1 mi

320 Double Unders

Run, 800 m

160 Double Unders

Run, 400 m

80 Double Unders

Time Cap: 25 min
Stimulus:

This is a lot on the calves, ankles, knees and achilles. If you need to switch it up you can sub bike or ski erg if needed. MIX IT UP if necessary

Cooldown

Warm-up (No Measure)

Cooldown 1 Round:

–10 ea Lying Leg Swing

–16 Alt Lying Leg Crossover

–5 Roll Over V Sit

–foam roll calves