SSCMetcon – Wed, Dec 14

Steamboat Strength and Conditioning – SSCMetcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Candlesticks

10 MB Step-ups (20/14 lb.)

15 Heel Taps
Stimulus:

Lots of hips today – you will find that your muscles will wear out before your lungs. Movements should be done unbroken today.

Warm Up

flow warmup –

3 rds 3 sec pause in ea:

Childs pose (feet together)

Childs pose (feet wide)

downdog + pigeon

deep lunge- rt

ankle rotations- rt

deep lunge + rotation – rt

deep lunge- lft

ankle rotations- lft

deep lunge + rotation – lft

thread the needle

then:

10 Bent Knee Hollow Rocks

5 Candlesticks

10 Alt Step-ups

10 Alt Step-ups w/ MB

10 Heel Taps

Accessory

repeat of monday –

1. Death by Handstand Hold – In Partners

P1 Performs 10 second Hold

P2 Performs 10 second Hold.

Each round, add another 10 seconds. So round 2 they will hold 20 seconds and so on.

(looking for holding up to a minute so scale accordingly)

2. Handstand Stability – 3 rds

10 Shoulder Shrugs in Handstand Hold

20 Alt. Hand Releases in Handstand