Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Coaches Choice Foam Roll x 4 min

Easy AMRAP Flow Warm-up x 4 min:

–:20 sec Ski

–3ea Leg Swings

–6 Plank to Downdog + Pigeon

–3ea Scorpion

–6 Cat/Cow

–3 ea Lat Pulses

Easy AMRAP x 4 min:

–:20 sec Ski Erg

–6 Ball Slams

–6 Alt Walking Lunges

–6 Up/Downs

–:10 sec deadhang

–:10 sec Ring Support w/ Pause at the bottom

KB Specific Warm-up 1-2x:

–4 SA KB DL rt

–4 SA KB Swing rt

–4 SA KB Clean rt

–4 SA KB Alt Lunge rt

–4 SA KB DL lft

–4 SA KB Swing lft

–4 SA KB Clean lft

–4 SA KB Alt Lunge lft

Specific Pull/ Press Warm Up 1x:

–6 Kip Swings – building

–3 Box Tricep Dips

–3 Kip Swing + 1 Pull Up

–3 Jumping Ring Dip

–3 Kip Swing + 1 CTB

–3 Jumping Ring Dip Strict Negative

–3 Kip Swing + 1 Hip to Bar

Metcon

Metcon (Time)

3 rounds for time of:

15/12 Ski Erg Calories

10 Dbl KB Deadlift, 53/35

10 Pull-ups

8 Dbl KB Front Rack Lunge , 53/35

8 Ring Dips

6 Dbl KB Russian Swing , 53/35

6 Bar Muscle-ups

Time Cap: 15 min
Stimulus:

Ski should take around 1 min. Kb movements you want to move thru unbroken. For the gymnastics you will break these up into 2-3 sets. This is a moderate intensity wod – move thru big sets on the movements and rest for just a breathe or 2 between movements