Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up 1x:

–50 Jump Rope

–:20 sec deadhang

–10ea Small Arm Circles Forward & Backwards

–10ea Big Arm Circles Forward & Backwards

–10 Toes Touches

–50 Scissor Jump Rope

–10ea Lying Leg Swing

–5 Lying Leg Crossover

–5 Roll Over V Sit

–5ea Spiderman

–:20 sec lat active hang

–50 Jump Rope Jumping Side to Side

Ring Dip Specific Warm Up 1x:

–:10sec Ring Support

–:10sec Bottom Of Dip Hold

–5 Toe Assisted Ring Dip

–3 Ring DIp

Movement Prep/ Workout Prime 1x:

–8 Walking Lunges

–3-5 Pull-ups or Variation

–3 Box Jump (step down)

–10 Double Unders or Single Unders

–1-3 Ring Dips or Variation

–3 Knees To Elbows or Variation

–6 Kettlebell Swings @ workout weight

–6 Sit-Up

–3 Dumbbell Hang Squat Cleans @ workout weight

–3 Hip Extensions or Variation

–6 Wall Balls (20/14) @ workout weight

–1 Rope Climbs or Variation

Metcon

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
Time Cap: 18 min

KBS (70/53)

DB Hang Sq Cleans (35,25)

Wall Ball (20,14)

Rope Climb 15′