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Blog
Nov
06
2022

SSCMetcon – Mon, Nov 7

By wodify 0

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