Tuesday

Steamboat Strength and Conditioning – SSCMetcon

HAPPY BIRTHDAY KELLY KISSLING!!

Warm-up

Warm-up (No Measure)

:90 minute Row/Bike – :20 sec easy/:10 sec sprint 3x

1 Round:

–20 Ostrich Walk

–10 Progressing Bootstrappers

–10 Plank to Downdog + Heel Pulses

–:20 sec Deadhang

–20 Alt Hamstring Scoops

–10 Bent Knee Side Plank + Rotation

–10 Elbow Plank to Downdog

–:20 sec Lat Active Hang

–10 ea Hamstring Flow

–10 Air Squats

–10 Straight Leg Sit-ups

–10 Lat Pull-ups

Wall Ball Specific Warm up:

–6 Medball Squats

–6 Medball Push Press

–3 Wall Ball (focus on distance to wall)

–3 Wall Ball (focus on how ball hits the wall)

–3 Wall Ball (focus on neck and eye position )

–3 Wall Ball (focus on depth of squat and high elbows )

Toes to Bar Teaching Progression 1x:

–6 Kip Swing

–3 Kip Swing + 3 Kipping Knee Raise

–3 Kip Swing + 3 Straight Leg Raise

–1 Kip Swing + 1 Kipping Knee Raise

–1 Kip Swing + 1 Kipping Straight Leg Raise

–1 Kipping Straight Leg Raise + 1 TTB

Barbell Warmup 1x:

–5 Romanian Deadlift

–5 Bent Over Barbell Row

–5 Good Morning

–5 Pause Deadlift

Metcon

Metcon (Time)

For time:

Row, 500/400m (Run 400m)

100 Wall Balls, 20/14 lbs

50 Toes-to-bars

25 Deadlift, 225/155 lbs

Row, 500/400m (Run 400m)

Time Cap: 20min
Stimulus:

Chipper style workout. Break wall balls and toes to bar up into manageable sets.

Row should take around 2 min. 5-6 min on the wall balls and ttb. Deadlifts should be a moderate weight that you can complete in 2-3 sets.

Accessory

Warm-up (No Measure)

3 rounds for quality of:

12 Lying Leg Lifts

Flutter Kick, 30 secs

Forearm Plank Hold, 30 secs

Rest 1 min