Thursday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY AUSTIN and PETE!!!!

Warm-up

Warm-up (No Measure)

2 Rounds:

–3 little hops + 3 hops forward x 3 then run to garage

–karaoke back

then:

–:20sec Dead Hang

–:30sec Bent Knee Hollow Hold

1 Round:

–200 Meter Run

–12 Kettlebell Sumo Deadlift

–8ea Single Arm KB Swing

— 6ea Single Arm Kb Row

–:20 sec lat active hang

–:20 sec hollow hold

–:20 sec superman hold

Kipping Pull Up Teaching Progression 1x:

–3 Jumping Pull Ups

–3 Kip Swing

–3 Kip Swing + Press Down

–2xs 3 Kip Swing + Pull

–2-3 Kipping Pull Ups or Jumping Pull Ups

Kettlebell Swing Specific Warm Up 1x:

–6nRussian Swing

–6 American Swing

Movement Prep/ Workout Prime 1x:

–6 American Kettlebell Swing @ workout weight

–3 Pull Ups or Variation

–100 Meter Run (workout pace)

Metcon

Pyramid Double Helen (Time)

For time:

Run, 1200 m

63 Kettlebell Swings, 1.5/1 pood

36 Pull-ups

Run, 800 m

42 Kettlebell Swings, 1.5/1 pood

24 Pull-ups

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

Time Cap: 26 min
Stimulus:

The volume will add up quickly on this wod – a good option for today is to scale the reps:

Run, 800 m

42 Kettlebell Swings, 44/26 lbs

24 Pull-ups

Run, 600 m

21 Kettlebell Swings, 44/26 lbs

12 Pull-ups

Run, 400 m

15 Kettlebell Swings, 44/26 lbs

9 Pull-ups

break up pull-ups and Kbs early and often to save grip strength