SSCMetcon – Sat, Sep 24
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Flow Warmup- Short Reps, Move Quickly;
:20 Bike/Ski
5 T-Spine Roll Outs
6 Cat Cow
3ea Progressive Bootstrapper
:30 Hollow Hold
10 Alt. Plank Shoulder Taps
6 Tempo Ring Row (Chin Up Grip)
:20 Bike/Ski
5 T-Spine Roll Outs
15 Ostrich Walk
5 Wall Ball Front Squat
8 Straight Leg Sit Up
5ea S. Arm Bent Over Row
:20 Deadhang + :20 Top of Ring Row HOLD (Chin Up Grip)
:20 Bike/Ski
5 T-Spine Roll Outs
10ea Butt Walk
5 Wall Ball Thruster
8 Medicine Ball “GHD Sit Up”
5ea S. Arm DB Plank Row
3 Jumping “Strict” Chin Up
Teach GHD Sit Up
Lung/Movement Primer;
-Coach lead…perform 2 reps moving down through the chipper list as quickly as possible (no bike)
Metcon (No Measure)
Partner Style Chipper;
With a partner, for time
50 Calorie Bike
50 Wall Balls (20/14)
50 GHD Sit Ups
50 Alt. Plank Rows (50/35)
50 Strict Chin Ups
50 Alt. Plank Rows (50/35)
50 GHD Sit Ups
50 Wall Balls (20/14)
50 Calorie Bike
Goal; Sub 35:00