Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Week 1; PU and HSPU Open Prep
4×5 perfect reps, rest as needed between sets
Pull-Up Mods/Progression;
-Ring Rows
-Kipping Ring Rows + Big Kip Swings (do both)
-Jumping Kipping Pull Ups
-Pull Ups
-C2B
HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU
-Strict HSPU
Warm-up
Warm-up (No Measure)
1 Round Dynamic Warmup: 25-50ft
–Walking Knee Squeeze
–Side Shuffle down and back
–Walking Quad Stretch
–Skip Down and Back
–Walking Figure 4
–Grapevine Down and Back
–Walking Leg Swings
–High Knees
–Inchworm
–Butt Kicks
–Spiderman Lunge
–Grapevine Down and Back
Metcon
Death by Calories: Echo Bike (Calories)
1 cal in first min.
2 cal in second min.
3 cal in third min.
-Continue until you are unable to make the required number in that minute.
Reset the computer each minute. No roll over calories.
Accessory
Warm-up (No Measure)
Week 1; PU and HSPU Open Prep
4×5 perfect reps, rest as needed between sets
Pull-Up Mods/Progression;
-Ring Rows
-Kipping Ring Rows + Big Kip Swings (do both)
-Jumping Kipping Pull Ups
-Pull Ups
-C2B
HSPU Mods/Progression;
-Seated DB Z-press
-Pike HSPU + :10 HS Holds (do both)
-Box HSPU + :10 HS Holds (do both)
-HSPU Negatives
-HSPU
-Strict HSPU