Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Easy AMRAP x 8-minutes:
–30 Jumping Jacks
–5 Sumo Inchworm
–10 Dumbbell Good Morning
–5 Reverse Grip Press – RT
–5 Bent Over Dumbbell Row – RT
–5 Reverse Grip Press – LFT
–5 Bent Over Dumbbell Row – LFT
–5 Up/Down
General Clean & Jerk Warm Up 1x:
From Mid Shin – pausing at knee and down:
–3 Shrug
–3 High Pull
–3 Muscle Clean to Press
From Mid Shin – no pause:
–3 Shrug
–3 High Pull
–3 Muscle Clean to Press
From Tall:
— 3 Clean Drops to Power Position
–3 Jerk Drops to Power Position (barbell starts at forehead)
From Mid Shin:
–3 Power Clean + 1 Push Press
–3 Push Jerk
Bar Facing Burpee General Warm-Up 1x:
–3 Burpee
–3 Bar Facing Burpee
Specific Clean & Jerk Warm Up 1x:
–3 Clean & Jerk (resetting at the shoulder)
–3 Clean & Jerk (touch & go off the shoulder)
Metcon
Metcon (Time)
2 rounds for time of:
15 Clean & Jerks, 135/95 lbs
30 Bar Facing Burpees
Time Cap: 12 minutes
Stimulus:
Moderate weight on the barbell today – singles are appropriate. We are going back to a 2 foot take off and landing today as we always have. For burpees over the bar try to find a consistent pace and stick to it.
Accessory
Warm-up (No Measure)
For quality:
30 Band Pull Aparts
5 Prone Snow Angels
30 Banded Face Pulls
5 Prone Snow Angels
30 Banded Straight Arm Pull Downs
5 Prone Snow Angels
Warm-up
Warm-up (No Measure)
:30 sec Ski
— 3 inchworm + 3 Plank to downdog
–3 alt scorpion w/ 5 sec pause
–3 Bootstrappers w/ 5 sec pause in each position
–3 Glute Bridge /5 sec pause
–3 Crab Holds w/ 5 sec pause
2x
:30 sec bike
–3 Romanian deadlift
–3 muscle clean
–3 strict press
–3 Behind the neck Press
–3 Overhead Squats
2x
The Other Total
1 clean
1 bench press
1 overhead squat
Time cap: 30 minutes
Warm-up (No Measure)
warmup:
1:00min on the rower
–:20 sec deadhang
–10 alt slow groiners with pause + downdog
–20 tippy toe walks
–10 calf raise
1:00 min on the ski erg
–:20 sec lat active hang
–7 med ball deadlifts
–7 med ball front squat
–7 med ball push press
–3 forward hops run x3
–10 banded bicep curls
–10 banded lat pulldowns
–5 hanging knee raise
–10 single leg lateral jumps
x2
For time:
8 wall-ball shots
4 shuttle runs
1 rope climb
16 wall-ball shots
8 shuttle runs
2 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
32 wall-ball shots
16 shuttle runs
4 rope climbs
24 wall-ball shots
12 shuttle runs
3 rope climbs
16 wall-ball shots
8 shuttle runs
2 rope climbs
8 wall-ball shots
4 shuttle runs
1 rope climb
14-lb medicine ball, 10-ft (305-cm) target, 15-ft (4.57-m) rope climb, 50-ft (15.24-m) shuttle run
Time cap: 25 minutes