Friday 12/23/2022
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
3 rds:
2 up/downs
4 ring rows
6 wormy push-ups
8 air squats
10 alt box step ups
Gymnastics/barbell prep:
:10 sec deadhang+ 10 sec lat active + 10 lat pullups
10 kip swings building
5 kipping hanging knee raises
Deadlift
Power clean + jerk
Front squat
OH lunge
4 jumping ring dips
2 strict ring dips
4 jumping pull-ups
2 strict pull-ups
Deadlift
Power clean + jerk
Front squat
OH lunge
12 Days of Christmas (Time)
1 Power Clean + Jerk
2 Bar Muscle-ups
3 Front Squats
4 Toes-to-bars
5 Ring Dips
6 Box Jumps (24/20 in.)
7 Pull-ups
8 Deadlifts
9 KB Swings (24/16 kg)
10 Sit-ups
11 Burpees
12 Overhead Lunges
Barbell load: 155/115 lb.
Stimulus:
You want to chose weights and movements that you can consistently move thru – nothing should be too daunting. This is a fun, messy workout – just go with it. Sing the song in your head and have fun.