SSCMetcon – Tue, Dec 6
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 set:
2 position squat on rig x3
10 reach sky touch toes + pulse
10 elbow plank to downdog
10 Up/Downs
2 position squat o rig x 3
1 set:
50-ft broad jump
5 air squats
50-ft bear crawl
5 air squats
50-ft alternating spiderman pose
5 air squats
5 deadlift
5 hang shrug
5 hang muscle clean – pause in the hang- pause in down
5 hang power clean – pause in the hang – pause in the down
10 elbow punches
5 front squats – pause at bottom pull elbows up
5 front squats – pull elbows up throughout full squat
Hang Power Clean (Every 1:30 x 6 sets:
7 hang power cleans
– Cycle the bar as quickly as possible.)
Metcon (Time)
For time:
30-20-10:
Lateral burpees over bar
Front squats (95/65 lb)
Time Cap: 10min
Stimulus:
this is our light and fast workout for the week – push the pace.
Complete the front squats in 2 sets or less for rounds 30 and 20. The round of 10 should be unbroken.
Complete the round of 30 burpees in 2:45 or less.