Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

30 alt single jumprope

30 single jumprope

1 Round Dynamic Warm Up 1x:

–10 Plank o Downdog with Heel Pump

–10 Bootstrapper

–10 Alternating Hanging Hip Touch

–10 Tempo Wall Squat

–:20sec Bent Knee Hollow Rocks

30 single jumprope

30 alt single jumprope

1 Round Dynamic Warm Up 1x:

–10 Alternating Lateral Lunge

–10 Scap Pull Up

–10 Tempo Wall Squat

–:20sec Hollow Rocks

Medball Warm Up 1x:

–8 Medball Deadlifts

–8 Medball Squats

–8 Medball Push Press

Toes to Bar Specific Warm-Up 1xs:

–8 Kip Swing

–3 Kip Swing + 3 Kipping Knee Raise

–2 Kip Swing + 2 Kipping Leg Raise +2 Kip Swing

–2-3 Toes to Bar or Variation

Wall Ball Specific Warm-Up 1x:

–5 Wall Ball

Movement Prep/ Workout Prime 1x:

–20-30 Double Unders

–5 Wall Balls

–3 Toes to Bar or Variation

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

60 Double Unders

20 Wall Balls, 30/20 lbs

10 Toes-to-bars
Stimulus:

Goal is 5 rounds + – shoot for the first couple of rounds to be unroken then break movemetns up into 2 quick sets.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

Banded Plank Hold, 45 secs

15 Banded AbMat Sit-ups

10 L/10 R Crossbody Deadlifts, pick load