Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–1min Bike/erg

–10 Alternating Lateral Lunge

–:20sec Dead Hang

–6ea Single Arm Kettlebell Push Press

–6ea Single Side Kettlebell Squat

–6ea Single Arm KB Swing

Handstand Push Up Progression:

–5 Dumbbell Z-Press

–5 Pike Handstand Push Up

–3 Kipping Handstand Push Up

–3 Strict Handstand Push Up

Wall Ball/Kettlebell Swing Teaching Progression 1x:

–5 Medball Squats

–8 Russian Kettlebell Swing

–5 Medball Push Press to Target

–8 American Kettlebell Swing

–5 Wall Balls

Movement Prep/ Workout Prime 1x:

–3 Strict Handstand Push Up or Variation

–5 Wall Balls

–5 Kettlebell Swing

–:30sec Bike

Metcon

Metcon (Time)

For time:

25 Strict Handstand Push-ups

50 Wall Balls, 20/14 lbs

75 Kettlebell Swings, 53/35 lbs

50/40 Bike Calories

Every time you break on any movement, add 10/8 reps to the final bike calories count. Don’t exceed 120/96 calories on the bike.

Bike Calories- edit in the number of reps completed

Time Cap: 25 min
Stimulus:

UUUMMMMMM WHAT???? This looks hard.

So here is a little lecture on how you will choose your weight for today. If you are typically an RX athlete with these movements then you will use the RX weight. If you typically choose the weight below the RX weight then you will choose that weight for today. Moral of the story is that you will not choose a lighter weight so you can hang on longer (mowahaaa).

That being said you do not want to break any more then 7 times so strategize!!!

Sub for strict handstand pushups today will be seated z press.