Friday 09/08/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

2:00 bike/ski

2-3rds low back/hamstring series

:30 sec deadhang

15 shoulder flexion

:30 bent knee hollow

:30 sec deadhang/lat active

15 shoulder abduction

:20 superman

:30 sec lat active

15 shoulder flexion

:20 hollow hold

5 arrested kang squats

5 wall ball deadlift

5 wall ball kang squat

5 wall ball deadlift to knee

5 wall ball over the shoulder

10 kip swings

10 ring rows

3 jumping pull-ups

10 kipping hanging knee raise

5 wall ball front squats

5 wall ball push press to a target

5 wall ball

3 kip swings + 1 kipping hanging knee raise +1 kipping pull-up

3 kip swings + 1 kipping straight leg raise + 1 kipping pull-up + 1 chest to bar

Metcon (Time)

Affiliate Version of “Pig Chipper”

For time

10 Balls Over the Shoulder (100/70)

15 Chest to bar Pull Ups

25 Toes to Bar

50 Wall Balls (20/14)

25 Toes to Bar

15 Chest to bar Pull Ups

10 Balls Over the Shoulder (100/70)

Time cap: 18 minutes