Wednesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
Easy AMRAP x 6 minutes:
–:45sec Bike, Row or Ski Erg
–30 Plyo Skier
–5ea High Plank to Calf Stretch
–30 Toe Taps
–10 Straight Leg Sit Up
–10 Scap Pull Up
.
Box Jump Over/ Toes to Bar Specific Warm Up 1x:
–:15sec Hollow Hold
–:15sec Arch Hold
–8 Kip Swings
–8 Alt. Box Step Ups
–:15sec Hollow Hold
–:15sec Arch Hold
–4 Kip Swings + 4 Kipping Hanging Knee Raise
–4 Box Jumps
–:15sec Hollow Hold
–:15sec Arch Hold
–8 Progressive Kipping Leg Raises
–4 Box Jump Overs
Workout Prime/ Practice Round 1x:
–:30sec Calorie Bike @ workout pace
–3 Box Jump Over
–3 Toes to Bar or Variation
Metcon (Time)
5 rounds for time of:
15/12 Bike Calories
14 Box Jump Overs, 24/20 in
7 Toes-to-bars
Time Cap: 15 min
Stimulus:
You will need to complete each round in 3 min to finish this. Bike should take no longer than 100-:130. TTB should be done unbroken each round. Adjust reps and calories after first round to try and finish under time cap.
Accessory
Warm-up (No Measure)
Week 5; PU and HSPU Open Prep
3×10 perfect reps, with as little rest as possible 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