Thursday 07/13/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

bike/ski :45

:20 plank

:20 deadhang

20 shoulder taps

:20 sec lat active

Bike/ski :45

10 alt box step ups

5ea single arm db press +

5 box jump

10 db Arnold press

Bike/ski :45

10 kip swings

5ea db floor press + ir/er

5 kip swings breaking at the hip

3 kip swings with hip pop

1 kipping pull-up

10 db floor press

Strength

Bench Press

5 sets x 2 Pause Bench Press @75% of 1RM

*2-3 second pause*

* Rest as needed between sets *

Metcon (Time)

Teams of 2

4 Rounds:

24 Chest to Bar

12 Wall Walks

24 Synchro Wall Ball Sit Up (20/14)

Time cap: 16 minutes

RX+: 12 Bar Muscle Ups

High Box Jumps (Distance)

5 sets x 3 High Box Jumps

*6-8” below max height for 1 rep