Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Plate Plyo Warm Up 1x: :20 On :10 Off:
–Skier
–Toe Tap
–Two Foot Jump
–Single-Leg Jump Right
–Single-Leg Jump Left
–Lateral Two Foot Jump
–In-n-Out
1 Round:
–10ea Lying Leg Swing
–5ea Lying Leg Crossover
–5 Roll Over V Sit
–10 Cobra to Downward Dog
Plate Plyo Warm Up 1x: :20 On :10 Off:
–Skier
–Toe Tap
–Two Foot Jump
–Single-Leg Jump Right
–Single-Leg Jump Left
–Lateral Two Foot Jump
–In-n-Out
1 Round:
–8ea Single-Arm Dumbbell Press
–:15sec Dead Hang
–10 Scap Pull Up
General Dumbbell Warm Up 1x:
–3ea Single-Arm Dumbbell Swing
–3ea Single-Arm Dumbbell Clean
–3ea Single-Arm Dumbbell Push Press
–3ea Single-Arm Hang Dumbbell Snatch
–4 Alt Hang Dumbbell Snatch
–3ea Single-Arm Dumbbell Snatch
–4 Alt Dumbbell Snatch
Specific Warm-Up Blend 1x:
–10 Alternating Box Step Over
–8 Kip Swing
–3 Kip Swing + 1-2 Kipping Pull-Ups
–5 Box Jump Over (step down)
–3 Chest to Bar Pull Up or Jumping Chest to Bar Pull Up
–1-2 Bar Muscle Up or 1-2 Jumping Bar Muscle Up
Workout Prime/Movement Prep 1x:
–6 Alternating Hang Dumbbell Snatch @ workout weight
–4 Box Jump Over @ workout height
–1-2 Bar Muscle Up or Variation
Metcon
Metcon (2 Rounds for reps)
Complete as many rounds as possible in 7 mins of:
30 Alternating Dumbbell Hang Snatches, 50/35 lbs
20 Box Jump Overs, 24/20 in
10 Bar Muscle-ups
Rest 3 min
Complete as many rounds as possible in 7 mins of:
30 Alternating Dumbbell Snatches, 50/35 lbs
20 Box Jumps, 24/20 in
10 Bar Muscle-ups
Stimulus:
Snatches and bar muscle ups will be broken up into 2-3 sets today. For the box jump overs try to find a steady pace and stick with it.
Shooting for 2 rounds in each amrap.