Monday 12/04/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1:00min bike(ski)

:20 sec plank

10 slow groiners

:20 sec pike

10 dynamic groiners

:20 sec handstand hold

10 air squats

handstand pushup warmup:

5 tripod

5 tripod + knee lift

:10 sec headstand hold

3 handstand to headstand

3 handstand to headstand – bring knees down

1-3 kipping handstand pushup attempts

PVC warmup- in the rig (using rig to guide positions):

front squat

push press

push jerk (not in rig)

Barbell warmup

Weightlifting

Front Squat + Push Press + Push Jerk

1 Front Squat + 1 Push Press + 1 Push Jerk

Every 2 min for 10 min – building

Metcon (Time)

3 Rounds for time:

15/12 Calorie Bike

12 Handstand Push Ups

50ft Front Rack Dumbbell Walking Lunge (50s/35s)

-Rest 1 min –

Time Cap: 11 min
Stimulus:

Looking to finish each round in around 2 min. Handstand Pushups should be done unbroken or 2 sets. Scale to today will be dbl db push press.