Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Bike/Ski Erg 2x:

–:40sec Easy

–:20sec Hard

1 Round:

–10 Bootstrapper

–:20sec Dead Hang

–10 Scap Pull Up

–8 Front Squat

–6 Strict Press

–30-50 Lateral Hops

Bike/Ski Erg 2x:

–:40sec Easy

–:20sec Hard

1 Round:

–:20sec Dead Hang

–10 Scap Pull-Ups

–8 Front Squat

–6 Strict Press

–10 Alternating Box Step Up

General Barbell Warm Up 1x:

–5 Romanian Deadlift

–5 Bent Over Row

–5 Front Squat

–5 Push Press

Pull Up Specific Warm-Up 1x:

–1-2 Strict Pull-Ups

–6-8 Kip Swing

–4-6 Kip Swing + Press Down

–3 Kip Swing + 1 Pull Up

–2-3 Pull-Ups w/ a focus on the Pull & Push

Thruster Specific Warm-Up 1x:

–5 Thruster

Movement Prep/Workout Prime 1x:

–3 Thrusters @ workout weight

–3 Pull-Ups or Variation

–3 Box Jump

Metcon

Jumping Fran (Time)

21-15-9 reps, for time of:

Thruster, 95/65 lbs

Pull-up

Box Jump, 24/20 in

Time Cap: 9 min
Stimulus:

This is our short workout for the week – you need to adjust your movements so that you can finish under or very close to the time cap. Thrusters should be done in no more then 2 sets and pullups should be done in 2-3 sets. Box jumps you just move thru at a steady pace.

Accessory

Warm-up (No Measure)

3 rounds:

20 sec work/ 10 sec rest

Weighted Sit-up, 45/25 lbs

R Side Plank

L Side Plank