Friday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY KELLIE!

GHD Daily Challenge WEEK TWO:
10 partial ROM GHD sit ups + 10 “RX” GHD sit ups (20 total reps)

Warm-up

Warm-up (No Measure)

3 min bike/row

1 Round:

–5ea Walking Samson Lunge

–10ea Lying Leg Swing

–10 ea lying Leg Crossover

–5 Roll Over V Sit

–:20 sec Deadhang

–:20 sec Handstand

1 Round:

–5 Scap Pull-up into 3 kip swings

–5 Up/Down

–5 Step Ups w/Jump down

–5 ea single arm kb swing

–5 ea single arm kb press

–3 Kip Swing + 3 Kipping Pull-Ups or Jumping Pull Up

Specific Barbell Warm Up 1x:

–5 Deadlift

–5 Muscle Clean

–5 Push Press

–5 Back Squats

–3 Cluster

–3 ea Alt Barbell Front rack Lunge

Metcon

12 Days of Icon Christmas (Time)

For time:

1 Cluster, 185/125 lbs

2 Muscle-ups

3 Box Jumps, 40/30 in

4 Front Rack Lunges, 185/125 lbs

5 Handstand Push-ups

6 Deadlifts, 185/125 lbs

7 Toes-to-bars

8 Strict Pull-ups

9 Kettlebell Swings, 70/53 lbs

10 Burpees

11 Back Squats, 185/125 lbs

12 Assault Bike Calories
Time Cap: 35 min

Stimulus:

I suggest you make this very doable – no matter what movements and weights you do today this workout will be challenging. Pick weights and movements that you can keep moving thru so you can walk out of the gym today on a HIGH!!

Just because you have MU doesn’t necessarily mean you should do them today – the volume will add up quickly!!

Choose one weight for the barbell for all movements – the cluster or the lunges may set the weight for you.