Friday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY JOHN D!!!

Warm-up

Warm-up (No Measure)

Easy AMRAP x 9 minutes:

–Bike/Ski Erg : 20 sec easy, :10 sec sprint

–6ea Lateral Box Step Up

–:20sec per side Side Plank Hold

–:20sec Dead Hang

–10 Scap Pull Up

–10 Pike Compression

Toes to Bar Teaching Progression 1x:

–6 Kip Swing

–3 Kipping Knee Raise

–3 Kipping Leg Raise

–1-3 Toes to Bar

Dumbbell Box Step Over & Double Kettlebell Front Rack Walking Lunge 1x:

–6 Unweighted Box Step Over

–4 Double Kettlebell Box Step Over (light)

–6 Double Kettlebell Swing

–4 Double Kettlebell Clean (light)

–Establish Front Rack Position

–6 Double Kettlebell Front Rack Walking Lunge (light)

Metcon

Metcon (Time)

For time:

50/40 Bike Calories

50 Toes-to-bars

50 Double Kettlebell Box Step Overs, 53/35 lbs

Double Kettlebell Front Rack Walking Lunge, 53/35 lbs, 100 ft

Time Cap: 20 min
Stimulus:

Bike should take about 4 min. Everything else we are splitting up into doable sets.