Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Bike/Ski Erg 2x:
–:40sec Easy
–:20sec Hard
1 Round:
–10 Bootstrapper
–12 Russian Swing (light)
–10 Goblet Squat (light)
–:20sec Dead Hang
–10ea Way Crab Walk (forward & backward)
–16 Alt Deadbugs
Bike/Ski Erg 2x:
–:30sec Easy
–:15sec Hard
1 Round:
–10 Samson Lunge
–12 Russian Swing (light)
–10 Goblet Squat (light)
–:20sec Lat Active Hang
–6 Ring Row
–6 Hand Release Push-Ups
–6 Kipping Ring Row
–20 Hollow Rocks
General Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Muscle Clean
–5 Front Squat
–5 Push Press
Cluster Specific Warm-Up 1x:
–5 Cluster (on coach’s call)
Front Rack Lunge Specific Warm-Up 1x:
–10 Front Rack Lunges (alternating)
Pull-Up/Muscle Up Specific Warm-Up 1x:
–5 mini kip swings/5 big kip swings
–(3x) 3 big kip swings/ 1 kipping pull-up
–3 Kneeling Muscle-Up Transition
–3 Ring Dip or Jumping Ring Dip
–1 Muscle Up or Variation
Movement Prep/ Workout Prime 1x: (optional)
–1 Cluster @ workout weight
–1 Muscle Up or Variation
–1-2 Box Jumps (high)
–4 Alternating Front Rack Lunge @ workout weight
Metcon
Metcon (Time)
10 rounds for time of:
1 Cluster, 185/125 lbs
2 Muscle-ups
3 Box Jumps, 40/30 in
4 Front Rack Barbell Lunges, 185/125 lbs
Time Cap: 15 min
Stimulus:
Heavy weight and high skill today. You will want to do movements unbroken and rest between movements.