Tuesday 06/27/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

3 min machine

hip flow

:10 sec deadhang + :10 sec lat active + 10 lat pull-ups (supinated)

10 little hops + 10 big hops + 4 alt step ups

5 up/downs

5 kip swings + 5 kipping knee raise

3 up/down + box jump

3 kip swings + 3 ttb

3 burpees box jump over

front squat prep + chin up prep

Strength

Front Squat

5 sets of 1 2 sec pause Front Squat + 1 Front Squat @ 75% of 1RM

* Rest as needed between sets

*superset with strict chin ups

Strict Weighted Chin up

5 sets of 2 Strict Weighted Chin-ups @70% of 1RM

* Rest as needed between sets *

Mayhem Affiliate version of 2023 Semifinals Workout 2 (3 Rounds for reps)

Mayhem Affiliate version of 2023 Semifinals Workout 2

3 Sets:

3:00 Amrap

5 Pull Up Complexes (1 Toes to Bar + 1 Pull Up + 1 Chest to Bar)

30 Air Squats

Max Burpee Box Jump Overs (24/20)

-rest 1:00 between sets-

* Score is reps of Burpee Box Jump Overs

RX+

3 Sets:

3:00 Amrap

5 ring complexes (1 Toe-to-ring, 1 muscle-up, 1 ring dip)

20 Pistols

Max Burpee Box Jump Overs (30/24)

-rest 1:00 between sets-

* Score is reps of Burpee Box Jump Overs
Stimulus:

Target number of reps each set: 10+ Burpee Box Jump Overs

Option for the complex:

1 kip swing + kipping hanging knee raise + 1 kipping pull-up