SSCMetcon – Mon, Nov 7
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 Round:
–1min Bike/Ski Erg
–5ea Spiderman Lunge + Rotation
–:10 sec headhang + :10 sec lat active + 5 lat pull-ups + 5 kip swings
–10 Romanian Deadlift
–10 Hang Muscle Clean
–10 Front Squats
–10 Alternating Single Leg Box Step Up
1 Round:
–1min Bike, Row or Ski Erg
–5 Progressive Bootstrappers
–5 Ring Rows
–5 kip swings + 1 kipping pull-up
–5 Hang Power Clean
–5 Hang Squat Clean
–5 Box Jump (step down)
Build the Base (Time)
10 rounds for time of:
30/22c Bike
3 Burpee Bar Muscle-ups
2 Hang Squat Cleans*
1 Box Jump, 36/30 in
*Round 1: 135/95 lbs
*Round 2: 145/105 lbs
*Round 3: 155/115 lbs
*Round 4: 165/125 lbs
*Round 5: 175/135 lbs
*Round 6: 185/145 lbs
*Round 7: 195/155 lbs
*Round 8: 205/165 lbs
*Round 9: 215/175 lbs
*Round 10: 225/185 lbs
RX+ Ring MU
Time Cap: 40min
Stimulus:
Long workout today – take your time working thru these movements. Try to increase weight on the barbell every round or 2 for the squat cleans