SSCMetcon – Wed, Sep 28
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Bike/Ski Erg 1x: –2-3min @ an easy pace
1 Round:
–10ea Alt Scorpion
–10 Plank to Downdog
–10 Cat/cow w/ rockback
–10 ea thread the needle
2 Rounds:
–5 ea Turkish Sit up + 3 IR/ER
–:15 Sec Plate Hold
–5 Halo ea direction
–:15 Sec Plate Hold Ovhd
–20 Alt. Plank Shoulder Taps
2 Rounds building:
–3ea Strict Press KB Press
–3 up/dwn
–:10 sec deadhang (2nd rd lat active)
–3 Bench Press
–3 burpess
–1/4 wall walk – 1/2 wall walk
Metcon (Time)
3 rounds for time of:
:30 RT KB ovhd hold + march
5 RT KB Push Press
:30 LFT KB ovhd hold + march
5 LFT KB Push Press
Lat Active Hang, 30 secs
7 Burpees AS FAST AS POSSIBLE
Rest 1:00
3 rounds for time of:
Dumbbell Bear Crawl, pick load, 50 ft 35/25
5 Bench Press, 65% 1RM
Freestanding Handstand Hold, 20 secs (or wall facing handstand)
7 Burpees AS FAST AS POSSIBLE
Rest 1:00
Time Cap: 25 min
*strict press is from the ground