Wednesday 12/06/2023

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

Foam roll lats/inner thighs/quads

2 postion squat on rig

:30 sec deadhang

10 of each shoulder series

hip series

10 of each shoulder series

:30 sec deadhang

wall ball progression:

3 pause front squat – focus is depth of squat

3 front squat – focus is elbows up

3 wall balls – focus distance from wall

3 wall balls – focus how ball is hitting the wall

3 wall balls – focus is absorbing/catching the ball

3 wall balls – focus is neck position

gymnastics pulling progression:

5 kip swings – pretty tight shapes

5 kip swing + slight knee bend

5 kip swing + hip pop

3 kip swing + hand release

1 kip swing + 1 hand release + 1 kipping pull-up

1 kip swing + 1 kip swing to chest height + 1 kip swing to hip height

w/ bands if needed:

1 strict pull-up + 1 strict chest to bar (coach hollow body)

1 kipping pull-up +1 kipping ctb

1 kipping pull-up + 1 kipping ctb + 1 bmu

Metcon (Time)

For Time:

40 Wall Balls (20/14)

30 Pull Ups

30 Wall Balls (20/14)

20 Chest to Bar Pull Ups

20 Wall Balls (20/14)

10 Bar Muscle Ups

Time Cap: 15min

Accessory

3-4 rds for quality:

10ea SA Russian KBS

16 DB Plank Drag Throughs

10 Snow Angel Raise – light weight