Tuesday 08/23/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
10 plank to downdog
:30 sec quadruped
:30 deadhang
12 shoulder flexion
**green band lat series
10 alt single arm plank to down dog
:12 ea floating quadruped
:30 deadhang
12 shoulder abduction
**lacrosse ball knee
10ea single arm plank to downdog
3ea floating quadruped with rotation
:30 deadhang
12 shoulder extension
10 little hops
10 big hops
10ea knee circles
4 alt box step ups
10 kip swings building – pretty shapes
5 kip swings – break at the knee
5 kip swings – hip pop
2 kip swings – hip pop + 1 kipping pull-up
1 kipping pull-up + 1 chest to bar
**teach chest to bar + scales
4 alt box step overs
4 box jumps
4 box jump overs
Metcon (Time)
100m Dball Bear Hug Carry (100/70)
-into-
5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)
-into-
100m Dball Bear Hug Carry (100/70)
Time cap: 15 minutes
core accessory
3 rounds for quality:
10ea ring H-sit knee lifts w/rotation
20 db sit-ups – hands behind head