Tuesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

Calf work:

smash calfs with foam roller

1 Round:

–50′ skip forward

–50′ skip backward

–50′ Lunge + Rotation (focus on ankle flexion)

–50′ Bear Crawl

–50′ ankling

–50′ bounding

50′ 3 hops + 3 forward hops

3 hops + 3 forward hops x 3 + jog

Shoulder work:

lacrosse ball in first rib and around thoracic

1 Round:

–:15sec Dead Hang

–10 Scap Pull Up

–10 Kip Swings

–4 DB up/down

–8 Alt. Renegade Row

–4 Dumbbell Knee Push Up

–8 DB Reverse Lunge

–:20 sec dumbbell overhead hold

–8 Kipping Ring Rows

–2 Kipping Pull-ups + 2 Kipping CTB + 2 Kipping Hips to Bar

Metcon

Metcon (Time)

3 rounds for time of:

5 Manmakers, 50/35 lbs

10 Bar Muscle-ups

Run, 200 m

Time Cap: 17 min

Accessory

Warm-up (No Measure)

3 rounds for quality of:

30 Band Pull Aparts

7 ATYTs

Double Kettlebell Overhead Carry, pick load, 50 ft