SSCMetcon – Tue, Jan 3

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

2 rounds:

2 min bike/ski

then flow2x –

Childs pose feet together

childs pose feet apart

downdog to pigeon

downdog thread leg under

downdog swoop leg up and over

ir shoulder tap

thread the needle + reach

scorpion

Workout Prep

20 single-unders

5 deadlifts + 5 Swings

20 single-unders side to side

5 power cleans + 5 squats

20 single-unders front back

5 up/downs + 5 push press

10 single single double

5 burpees + 5 snatch

5 deadlift

5 thrusters

5 squat cleans

5 devils press

Metcon

“Triple D” (AMRAP – Rounds and Reps)

As many reps as possible in 24 minutes:

20 DB Deadlifts (50/35)

50 Double unders

20 Thrusters (50/35)

50 Double unders

20 Burpees

50 Double unders

20 DB Squat cleans (50/35)

50 Double unders

20 DB Devils Press (50/35)
Stimulus:

this is a chipper style workout. we are testing moderate loads under a sustained heart rate. we have a bit of everything today – hinging squatting pressing pushing – nothing will be done unbroken but choose a weight you can get some big sets in. looking for 1.5-2 rds of this workout

put your score in wodify