SSCMetcon – Tue, Feb 6

Steamboat Strength and Conditioning – SSCMetcon

Lifestyle Challenge Week 4

No screen time 30min before bed – this includes phone/tv/computer/kindle…anything that gives off blue light

Warm Up (No Measure)

Bike :30 sec arms only

:30 sec deadhang

10 ea shoulders series

10ea straight leg raises on the rig + IR/ER

:30 sec plank

Bike :45 sec legs only

:30 lat active

10 ea shoulder series

10 straight leg sit-ups

:30 sec bent knee hollow

Bike 1:00 (:20 sec easy, :20 mod, :20 sprint)

:10 sec deadhang, :10 sec lat active, :10 sec lat pull-ups

10 alt v-ups

:20 sec hollow hold

ttb warmup:

5 kip swings

3 kip swings + 3 kipping hanging knee raise (hip height)

3 kip swings + 3 kipping knee raise (armpit)

3 kip swings + 1 kip to armpit + 1 ttb

3 kip swings + 1 kip to armpit + 2 ttb

Skill

Bar Muscle Up Skill Work

Station 1: Jump into kip

Station 2: prone hollow PVC banded pull downs

Station 3: Jumping Muscle Ups

Station 4: Banded Muscle Ups

**spend about 10 min on skill work

Metcon (Time)

4 Rounds

15/12 Calorie Air Bike

15 Toes to Bar

100ft Farmer Carry (70s/50s)

5 Bar Muscle Ups

Time cap: 16 minutes
Stimulus:

This will be grippy – break up ttb early.