Tuesday 11/14/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up (No Measure)
:30 sec straight arm row
:30 sec straight leg row
:30 sec row
2 rds:
50 single jumprope (30 lofty 2nd rd)
5 plank to downdog with heel pump
5 plank to downdog w/ pike
20 shoulder taps – 10 static/10 dynamic
power clean – barbell:
pause clean deadlift
shrug
highpull
muscle
tall clean drops
high hang power clean
hang power clean
power clean
push jerk – PVC:
jump and land – squeeze butt
jump and land – hands at shoulder
jump land and punch
jump land and punch – pvc
go over complex
wod prep:
coach wall walk/warmup handstand pushup
Weightlifting
Power Clean + Hang Power Clean + Push Jerk
Power Clean + Hang Power Clean + Push Jerk x2
1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,
*take 12 min to work up to a heavy
Metcon
Turkey Challenge 2023 #3 (AMRAP – Reps)
on a 12 min clock:
45/35 cal row
into…
AMRAP:
150′ Overhead Plate Carry (65/45)
40 double unders (beaded rope)
8 Handstand Pushups or 4 wall walks
40 double unders
150′ Overhead Plate Carry (65/45)
RX+
on a 12 min clock:
45/35 cal row
into…
AMRAP:
30′ Handstand Walk
60 double unders (beaded rope)
15/10 Handstand Pushups
60 double unders
30′ Handstand Walk
Stimulus:
No more then 4 min on the rower –
for double unders you will do 60 singles if you don’t have du.