Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–:45 sec Ski Erg/Bike

–10 ea Bent Knee Side Plank + Rotation

–Turkish Sit-up + 3 Screwdrivers x3ea

–:20 sec Deadhang

–:20 sec Handstand Hold

General Barbell Warm Up 1x:

–5 Deadlift

–5 Hang Muscle Clean

–5 Strict Press

–10 Good Morning

Gymnastics General Warm Up 1x:

–10 Scap Pull Up

–10 Scap Push Up

— 3 Jumping Pull Up w/ 3 sec negative

–3 Plank Rocks w/ strict down worm up

–4 Tripod

–4 Tripod with knee lift

–2 Headstands

–6 Alt Box Step Ups

Specific Barbell Warm Up 1x:

–3 Hang Power Clean

–3 Power Clean

–3 Push Jerk

Specific Gymnastics Warm Up 1x:

–3 Ring Dip

–3 Kipping Ring Pull Up or 3 Kipping Pull Up or 3 Ring Row

–3 Kneeling Muscle-Up Transition

–1-2 Muscle Up or Variation

–3 Box Handstand Push Up

–3 Handstand Push Up or Variation

–3 Box Jump Over (step down)

Metcon

Metcon (Time)

For time:

Row, 800 m

30 Deadlifts, 115/75 lbs

Bike, 1200 m

20 Power Cleans, 115/75 lbs

Ski, 200 m

10 Push Jerks, 115/75 lbs

Ski, 200 m

10 Ring Muscle-ups

Bike, 1200 m

20 Handstand Push-ups

Row, 800 m

30 Box Step Ups, 24/20 in

Time Cap: 30 min
Stimulus:

Weight on the barbell should be the same for all movements. Split these up into 2-3 sets.