Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Warm Up 1x:

–:30sec Bike/Ski Erg

–:15 Deadhang

–20 Kneeling Shoulder Taps

–10 Alt Samson Lunge

–:30sec Bike/Ski Erg

–:15 Dead Hang

–10 DBL KB Bent Over Row

–:20 sec Dual Dual Kettle bell/Dumbbell Hold

–:30sec Bike/Ski Erg

–:15 Deadhang

–15 Supra Raise

–10 Hand Release Pushups

–:30sec Bike/Ski Erg

–:15 Deadhang

–5 ea 90/90 to Lunge

–10 Alt. Lunges

Muscle Up General Warm-Up 2x:

–10 Kip Swings

–:15sec Ring Support or toe assist as needed

–:15sec Bottom Of Dip Hold or toe assist as needed

–6 Kipping Ring Rows

–3 Low Ring Jumping MU Transition

Kettlebell General Warm-Up 1x:

–5 Dual Kettlebell/Dumbbell Sumo Deadlift

–5 Dual Kettlebell/Dumbbell Swing

–5 Dual Kettlebell/Dumbbell Clean

–5 Dual Kettlebell/Dumbbell Lunge

Muscle Up Specific Warm-Up 1x:

–Give your athletes 2-3minutes to establish the muscle-up variation that they are going to do for the day and practice 3-5 reps.

Workout Prime/Practice Round 1x: (optional)

–1-2 Muscle Ups or Variation

–6-8 Walking Lunges @ workout weight

Metcon

Metcon (Time)

For time:

15 Ring Muscle-ups

16 Alt Double Kettlebell Front Rack Lunges, 70/53 lbs

12 Ring Muscle-ups

16 Alt Double Kettlebell Front Rack Lunges, 70/53 lbs

9 Ring Muscle-ups

16 Alt Double Kettlebell Front Rack Lunges, 70/53 lbs

Time Cap: 11 min
Stimulus:

Pretty high volume ring mu today – this is a great day to scale the volume if you have the movement. You could also always finish with another pulling motion. For athletes that don’t have ring mu choose either bar mu, a hard pulling movement that you need work on or a kipping ring row with an assisted dip.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

Starfish Side Plank, L 20 secs/R 20 secs

15 Ball Slams, 25/15 lbs

Reverse Plank Hold, 20 secs