Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
1 Round:
–20 Tippy Toe Walks
–10 Calf Raises + pause slow lower
–50 Single Unders
–5ea Samson Lunge
–10 each child’s pose arm lift
–:20sec Dead Hang
–10 Scap Pull Up
–5 Ring Rows
–8 Up/Downs
–8 Lemon Squeezers
–10 Alt. Walking Lunges
–8ea SL Kettlebell Deadlift
–8ea Kettlebell Bicep Curl + Press
–8ea SA Goblet Squat
–12 Box Step Up
Workout Prime & Set Up 1x:
–5 Box Jump (step down)
**open hips on top
–5 Jumping Pull Ups
**make sure arms are extending all the way at the bottom – bar should be 6″ above head
–5 Kettlebell Swing
**arms are straight overhead
–3 Walking Lunge
**back knee touches the ground
–3 Knees to Elbow
**not knees to armpits – bend the elbows pull them to the knees
–5 Push Press
**squeeze quads at the top – no bent knees or dropping under
–3 Back Extension
**move thru each vertebrae
–5 Wall Balls
**full depth squat
–5 Burpees
**open hips at the top
–20 Double Unders
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Time Cap: none
women’s rx:
20″ box jumps
35# Kettlebell swings
35# push press
14# wall ball
Stimulus:
Benchmark wod today! Nice long chipper. Breaking most movements up into multiple sets but you should be moving consistently throughout. A good option for a scale today is to take reps down to 30-40.