SSCMetcon – Tue, Jan 10
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
foam roll lats
:10 sec deadhang + :10 sec lat active
15 lat pull-ups
foam roll calves and inner knee
5 ea rig calf stretch
10 calf raises
15 ea knee circles
foam roll glutes
10ea Figure 4 pulses
5ea stationary lunge taps
foam roll hip flexors
10 ea lying leg raises
wod prep:
8 ring rows
8 up/downs
8 alt step ups
8 straight leg sit-ups
8 alt lunges
4 jumping pull-ups
4 burpees
4 box jumps
4 sit-ups
4 walking lunges
Bodyweight Gone Bad (AMRAP – Reps)
1 min: strict pull-ups
1 min: burpee box jumps (24/20in)
1 min: sit-ups
1 min: walking lunges
1 min: rest
3 rounds
Stimulus:
Strict pull-ups will be slow – burpee box jumps will take some time to complete each rep and will get your heart rate. The walking lunges and sit-ups are simple movements so you should be able to get lots of reps with these two movements – so you’ll want to push the pace – knowing you will have a rest after.
Accessory
50 Perfect Push Ups