SSCMetcon – Sat, Oct 15
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
2RDS
1:00 Ski/Bike
5 Sumo Inchworm + Wormy Push Up
10 Plank to Down Dog
4ea Spiderman Lunge + Rotation
10 Scap Pull Ups
5ea S. Arm DB Romanian Deadlift
5ea S. Arm DB Hang Muscle Clean
5ea S. Arm DB Strict Press
2RDS
3 Shrug (from midshin)
3 Highpull (from midshin)
3 Tall Power Clean
3 Push Press
3 Strict Lower Push Up
8 Kip Swings
6 Alt. Box Step Ups
COACH DEMO;
-db box step over
-db push up
then spend 5:00-10:00 getting equipment out and doing a few reps of each movement in the chipper
Metcon
Partner Chipper
120 Ski Calories
100 Power Clean (95/65)
80 Double DB Step Overs (50/35)
60 Push Press (95/65)
40 DB Push Ups
20 Bar Muscle Ups (OR 30 Strict Pull Ups)
120 Ski Calories
CAP 30:00, Complete this chipper AS DESIRED with one person working and one person resting at a time
STIMULUS- Weight for the push press and the power clean should be something you can cycle 8-12 reps with while tired. For the step overs, hold the two dumbells wherever you want, you should be able to hit 8-10 reps here without putting them down. Dumbbell push ups are normal push ups with hands on the DB’s in plank- chest still needs to hit the floor so you will be at a slight deficit.