SSCMetcon – Tue, Jan 24
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Bike/Ski 1:30
15 child pose hip rocks
10 glute bridge
7ea Pallof Press
7ea stationary lunges + knee flexion
psoas smash
couch stretch
Bike/Ski :45
10 dynamic pigeon
10 ea single leg glute bridge
7 ea half kneeling Pallof Press
10 alt lunges
psoas smash
couch stretch
Bike/Ski :30
20 childs pose arm lift
15 elbow plank to down dog
10 Pallof Press + shoulder flexion
7ea Single arm DB Press + 10 sec Pause + 2 ovhd lunge
Wod Prep:
3 muscle clean
3 push press
2 Alt lunge – step forward
10 little hops + 10 big hops
3 low box jumps
3 muscle clean – add weight
3 push press
2 Alt lunge – step backward
10 little hops + 10 big hops
3 high box jumps
Metcon (Time)
For time:
21-15-9
OH barbell lunges (125/85lb)
Box jumps (30/24in)
Time Cap: 12 min
Stimulus:
This will be a little slower 21-15-9 due to the heavy barbell for the overhead lunges – you will have to take a moment after the box jumps to let your heart-rate come down and get ready to brace for the lunges. Ideally the lunges would be done unbroken but this may be challenging on the set of 21 so break them up if necessary.
Recovery
20 DB skull crushers
10 ATY
20 Dips (box or bench)
3 sets