Monday 06/12/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Foam roll calves and shins

then:

20 Tippy Toe Walk

20 Heel Walk

10 Calf Raises

10ea single leg calf raises

20 toe raises

30 singles

30 lofty singles

Barbell roll forearms/biceps

then:

10 lying leg swings ea

10 lying leg crossover ea

10 straight leg sit-ups

:10 sec deadhang + :10 sec lat active + 10 lat pull-ups

10 kip swings building

5ea single leg jump rope x 4

Single Single double x 4

10 dragon flags

10 double unders

3 kip swings + 3 knee raise (to hip)

3 kip swings + 3 knee raise to armpit

1 kip + 1 knee to arm pit + 1 ttb x 2

2 ttb

Metcon (AMRAP – Reps)

12 min AMRAP:

50 Double Unders

5-10-15-20-25……

Toes to Bar
Stimulus:

Looking to get into your 20-30 rep range for ttb. This will get grippy. Break ttb up on the bigger sets early. This is a good day to scale the number of du if you have them but 50 is too many – we want these done unbroken or 2 quick sets.

Strength/Accessory

Accessory

7sets:

2 DB strict press

5 Weighted DB hip thrusts + 2 sec iso hold after last rep