Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

warming:

:90 sec bike

:90 sec ski

smashing/stretching/activating:

foam roll quads

20 alt walking quad stretch

:45 sec wall sit

20 alt band up and overs

foam roll quads

Progressive Couch Stretch 3 in each position – holding for 5 sec

7 quad eccentrics

20 alt banded psoas march

Bike setup:

–:30 sec (talk about bike seat height)

–:30 sec (talk about seat distance from handles)

–:30 sec (talk about driving thru shoulders and being grounded to the bike with your core)

Bike primer 2x without rest:

–:10 sec 75%

–:10 sec 85%

–:10 sec 95%

–:5 sec 100%

Metcon

Metcon (Time)

10 rounds for time of:

12/10 Bike Calories

Rest 1:1
Stimulus:

This is an all out sprint with every round. Expect your times to get slower. Rest as long as it takes you to complete the calories. Score today will be total time ending right after your last bike (no rest)

Cooldown

Warm-up (No Measure)

For quality:

Downward Dog, 30 secs

Spiderman, L 1 min/R 1 min

Downward Dog, 30 secs

Pigeon Stretch, L 1 min/R 1 min