Tuesday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY NATHAN!!!
Warm-up
Warm-up (No Measure)
Row/Bike 3xs:
–:20sec Easy
–:10sec Hard
***no straps on rowing
1 Round:
–10 Sumo Inchworm
–5ea Kneeling Shoulder Taps
–10 Straight Leg Sit Up
–5 Push-Up + Shoulder Tap or Knee Push Up + Shoulder Tap
–10 Pike Compression
Row/Bike 3xs:
–:20sec Easy
–:10sec Hard
***no straps on rowing
2 Rounds:
–6ea Single Arm Dumbbell Swing
–6ea Single Arm Dumbbell Clean
–6ea Single Arm Dumbbell Push Press
Devil’s Press Specific Warm Up 1x:
–3 Dumbbell Burpee
–5 Devils Press
Toes to Bar Specific Warm Up 1x:
–:15sec Hollow Hold
–:15sec Arch Hold
–8 Kip Swing
–3 Kip Swing + 1-2 Kipping Knee Raise
–:15sec Hollow Hold
–:15sec Arch Hold
–3 Kip Swing + 2 Toes to Bar or Kipping Knee Raise + 3 Kip Swing
–3 Toes to Bar
Movement Prep/ Practice Round 1x:
–3 Toes to Bar or Variation
–2 Devils Press @ workout weight
–3 Toes to Bar or Variation
–:30sec Row @ workout pace
Metcon
Metcon (Time)
For time:
50 Devil Press, 35/25 lbs
100/90 Row Calories
Every 1 min (starting at 0:00) complete:
5 Toes-to-bars
Time cap: 20min
Stimilus:
Devils press should take you around 10 min – choose weights that you can move thru consistently with bigger sets.
Transition on and off the rower needs to be fast – forget the straps today.
This is a great day to cut down the reps of ttb to 3 if necessary