Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–20 Tippy Toe Walks

–5 ea Lunge + rotation

–:20 sec Deadhang

–10 Ring Rows

–5 ea Single Arm KB DL

–10 Calf Rises

–10 Alt Lunge

–:20 Sec Lat Active

–10 Kipping Ring Rows

—5 ea Single Arm KB Swing

–30 Single Jump Rope

–10 Alt Walking Lunges

–10 Strict Knee Raises

–5 ea Single Arm Ring Rows w/ Twist

–5 ea Single Arm KB Clean

Pull/Rope Climb Teaching Progression 1x:

–1-2 Lay to Stand Rope Climb

–:03sec Rope Hang

–3 Find It & Feed It

–3 Find It & Feed It + 1 Pull

–2 Find It & Feed It + 1-2 Pulls

Metcon

Metcon (AMRAP – Rounds and Reps)

For Time:

Run 800m/Bike 2400

50ft Goblet Walking Lunge, 53/35 lbs

5 Rope Climbs

50ft Goblet Walking Lunge

20 L/20 R Single Arm Kettlebell Cleans, 53/35

50ft Goblet Walking Lunge

200 Double Unders

50ft Goblet Walking Lunge

20 L/20 R Single Arm Kettlebell Cleans

50ft Goblet Walking Lunge

5 Rope Climbs

50ft Goblet Walking Lunge

Run 800m/Bike 2400

Time Cap: 30 min
Stimulus:

Chipper on deck for today – we haven’t done one like this in a while. Lunges will accumulate to some decent volume. Choose a weight that you can get these done in 1-2 sets. Giving the choice to run or bike – we are running tomorrow as well but it’s SUMMER so I figure some of you may want to run as much as possible.