SSCMetcon – Fri, Jan 19

Steamboat Strength and Conditioning – SSCMetcon

Warm Up (No Measure)

foam roll upper back/lats/calves

2 postion calf stretch on rig

(put barbell in rig)

2 position lat stretch (hollow/arch)

smash triceps on barbell

tricep- upper lat stretch on rig

50 singles

10 up/downs

5 arrested kang squat + hold at bottom and rock side to side

5 air squat

50 singles (front back/ side to side)

10 up/downs

5 goblet kang squat + hold at bottom and rock side to side

5 goblet squat

20 lofty single

10 penguin taps

5 front squats

5 strict press

single single doubles

doubles

1 front squat + 1 push press x 5

3 thrusters – reset

3 thrusters

Metcon (Time)

100 Double Unders

50 Thrusters (45/35)

200 Single Unders

50 Thrusters (45/35)

100 Double Unders

Time cap: 12 minutes

Gymnastics/Core

Every minute on the minute for 6 minutes

14 Alternating V Ups