Friday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds For Quality:

–20 Jumping Jacks

–20 Alt Shoulder Taps

–20 Alt Plank Shoulder Taps

–:20 sec deadhang

2 Rounds For Quality:

–10 Up/Down

–10 ea Bent Knee Side Plank + Rotation

–10 Kang Squat

–10 Air Squat

Bar Muscle Up/Squat clean Warm-Up 1-2xs:

–8 Mini Kip Swing

–8 Big Kip Swing

–8 Kipping Ring Rows

From Mid Shin:

–Pause at knee

–Pause at down

–Muscle clean + front squat

3x

–tall clean drops – pause in 1/4 squat + squat x3

–3 big kip swing + 1 kipping pullup x 2

–3 big kip swing + 1 kipping pullup + 1 chest to bar x 2

–3 big kip swing + 1 kipping pullup+ 1 chest to bar + 1 hips to bar x 2

–high hang power clean – pause in 1/4 squat + squat x2

–hang power clean – pause in 1/4 squat + squat x2

–power clean – pause in 1/4 squat + squat x2

–squat clean x 2

Squat Clean Build Up Sets 1x:

–2 Squat Clean @ a light weight

–2 Squat Clean @ a moderate weight

–2 Squat Clean @ a moderate-heavy weight

Bench Build Up Sets 1x:

–2 Bench Press @ a light weight

–2 Bench Press @ a moderate weight

–2 Bench Press @ a moderate-heavy weight

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 20 mins of:

From 0:00-4:00:

Bar Facing Burpee

From 4:00-8:00:

1 Squat Clean, find a heavy

From 8:00-12:00:

Assault Bike Calorie

From 12:00-16:00:

Bar Muscle-up

From 16:00-20:00:

1 Bench Press, find a heavy