Wednesday 10/04/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
low back series
– 8 cat cow
– 8 ea hamstring nerve floss
– 8 reach to the sky touch your toes
10 alt scorpion
10 plank to downdog
20 tippy toe walks
10 calf raises
10ea knee circles
:30 sec deadhang
15 shoulder flexion
:30 sec lat active
15 shoulder abduction
:30 sec lat pull-ups
15 shoulder extension
10 kip swings – building
5 kipping hanging knee raises – hip height
3 tripod
3 tripod knee raise
10 alt box step ups
5 kipping hanging knee raises – armpit
3 ttb
:20 handstand hold
3 handstand to headstand
10 box jumps
Metcon (Time)
50 Toes to Bar
40 Burpee to Bar (6” reach)
30 Strict Handstand Push Ups
20 Box Jumps (30/24)
10 Rope Climbs (Or 30 Strict Pull Ups)
Time cap: 20 minutes
core accessory
2-3rds for quality
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
:30 sec Hanging L-sit hold
10 Alt. V up + V-ups (R + L + Both = 1)
:45 sec Overhead DB Hold (each side)