Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY ELLIOT!!!
Warm-up
Warm-up (No Measure)
1 Round:
–1min Bike/Ski Erg
–10 ea Bent Knee Side Plank w/Rotation
–12 ea DB Supra Front Raise
–10ea Lying Leg Swing
–10ea Lying Leg Crossover
–5 Roll Over V Sit
1 Round:
–1min Bike/Ski Erg
–10 ea Bent Knee Side Plank w/Rotation
–12 ea DB Supra Front Raise
–10 Straight Leg Sit Up
–:20sec Dead Hang
–:20sec per side Single Arm Dumbbell Overhead Hold
–5ea Single Arm Overhead Dumbbell Lunge
Toes to Bar Specific Warm Up 1-2xs:
–:15sec Hollow Hold
–:15sec Arch Hold
–8 Kip Swing
–3 Kip Swing + 3 Kipping Knee Raise
–:15sec Hollow Hold
–:15sec Arch Hold
–3 Kip Swing + 1-2 Toes to Bar
–3 Toes to Bar or Variation
Overhead Walking Lunge Barbell Warm Up 1x:
–5 Deadlift
–5 Muscle Clean
–10 Alternating Front Rack Lunge
–5 Strict Press
–6 Alternating Overhead Lunge
Movement Prep/Workout Prime 1x:
–4 Toes to Bar or Variation
–6 Overhead Walking Lunge @ workout weight
Metcon
Metcon (Time)
For time:
21 Toes-to-bars
18 Alt Overhead Lunge, 115/75 lbs
18 Toes-to-bars
18 Alt Overhead Lunge, 115/75 lbs
15 Toes-to-bars
18 Alt Overhead Lunge, 115/75 lbs
12 Toes-to-bars
18 Alt Overhead Lunge, 115/75 lbs
9 Toes-to-bars
18 Alt Overhead Lunge, 115/75 lbs
Time Cap: 15min
Stimulus:
Break up ttb early – volume will accumulate on these. Try to get these lunges done unbroken – 2 sets max.