Wednesday 05/31/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski 1:00

7ea single leg raises

:20 ea bent knee side plank

7 plank to downdog

7ea single leg raises with ir/er

7 bent knee side plank + hinge

7ea single arm plank to down dog

7ea single leg raise crossover

7ea bent knee side plank + rotation

14 alt single arm plank to downdog

7ea lunge taps

7 straight leg sit-ups

7ea lunge taps – flat foot

14 alt v-ups

4 deadlift

4 muscle clean

4 press

4 alt back rack lunge

:10 deadhang + 10 sec lat active

7 kip swings

3 kip swings + 3 kipping knee

3 kip swings + kipping armpit

1 kip swing + 1 kipping armpit + 1 ttb

Metcon (Time)

Courage

For time:

30-20-10

Back Rack Step back Lunges (95/65)

Toes to bar

Time cap: 12 minutes

Skills and Drills

Rope Climbs (Checkmark)

Rope Climb – Practice:

Advanced:

Every minute (10:00)

2 Rope Climbs

Intermediate:

Every minute (10:00)

1 Rope Climb

Beginner:

Every minute (10:00)

2-3 Zombie Rope Climbs

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