SSCMetcon – Tue, Dec 19

Steamboat Strength and Conditioning – SSCMetcon

Meditation Challenge

LEARN

Warm Up (No Measure)

20 tippy toe walks

20 heel walks

10 calf raises

5ea single leg calf raises

30 singles

:30 sec deadhang

15 shoulder flexion

5 up/downs

10 ring rows

:30 sec lat active

15 shoulder abduction

3 pause burpees

10 kipping ring rows

15 lat pull-ups

15 shoulder extension

3 burpees

30 scissor jumprope

30 jumping jack jumprope

5 kip swings + 5 kip swings

3 kip swings + 3 kip swings slight bend in knee

20 lofty singles

10 single single double

10 double under

5 hip pops on floor

3 kip swings + 3 kip hip pops

3 kip swings + 3 hand release

1 kip swing + 1 hand release + 1 kipping pull-up

1 kip swing + 1 kipping pull-up + 1 ctb

Metcon

“Cheer up dude. It’s Christmas” (4 Rounds for time)

4 rounds:

50 Double Unders

10 Burpee Pull Ups

50 Double Unders

3 Burpee Bar Muscle Ups

-rest 3:00 between rounds-
Stimulus:

Looking to finish each round in under 4min. Scale for bmu today will be your hardest pulling movement. Not a great day for banded or jumping since they are singles

Accessory

3-4 rounds for quality:

15ea SA KB Deadbug

15 Dumbbell Calf Raise

15ea Rear Foot Elevated Bulgarian Split Squat