Wednesday 11/08/2023
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
foam roll thoracic/lats/hip flexors
1:00 bike/ski erg
16 ostrich walk
:30 deadhang
16 shoulder flexion
:45 bike/ski erg
16 walking quad stretch
:30 lat active hang
16 shoulder abduction
:30 bike/ski erg
16 walking knee squeeze
:30 kip swings
16 shoulder flexion
16 banded hollow pulls
16 alt lunges
8 jumping pull-ups
8ea stationary lunges – on tippy toes
5 kip swings – bent knee
8ea sl glute bridge
5 kip swings – hip pops
1 kipping pull-up +m1 ctb pull-up + 1 hip to bar
jumping bar mu
banded bar mu
Turkey Challenge 2023 #2 (Time)
For Time:
20/14 Calorie Bike
18 Strict Pull-ups
200′ Sled Push (115/75)
20/14 Calorie Bike
9 Bar Muscle Ups
200′ Sled Push
20/14 Calorie Bike
4/2 Rope Climbs
200′ Sled Push
Time Cap: 16min
RX+
20/14 Calorie Bike
25 Strict Pull-ups
200′ Sled Push (115/75)
20/14 Calorie Bike
15 Bar Muscle Ups
200′ Sled Push
20/14 Calorie Bike
5/3 Seated Legless Rope Climb
200′ Sled Push