Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up (No Measure)

1 Round:

–1:00 ski erg/bike

–10ea Kneeling Shoulder Taps

–:30sec Childs Pose

–15 Band Pull Aparts

–:45sec Hollow Body Plank Hold

–5 Sumo Deadlift Inchworms

–:15sec Handstand Hold or Pike Hold

1 Round:

–1:00 ski erg/bike

–:15 sec deadhang

–10 Kettlebell Sumo Deadlift

–6ea Single Arm KB Swing

–10 Kettlebell Swings

–:15 sec lat active hang

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Strict Press

Specific Clean & Jerk Warm Up 1x:

–5 Clean & Jerks

Ring Muscle Up/ Handstand Push Up General Warm Up 1-2xs:

–4 Ring Rows

–4 tripod + 4 tripod with knee lift

–2 strict Pull-up

–2 Handstand negative

split up and have people continue to warmup for whatever movements they are doing in wood

Metcon (AMRAP – Reps)

Every 1 min for 20 mins, alternating between:

Odd minutes: 2 Ring Muscle-ups + 4 Handstand Push-ups + 8 Kettlebell Swings, 70/53 lbs

Even Minutes: 5 Clean & Jerks, 135/95 lbs
Stimulus:

WOW – this looks hard. For the odd minutes – If you have the movements but the volume seems daunting just cut down the reps. If you don’t have the movements try to stick to the reps but scale to a movement that you can move quickly thru. For the even minutes you will do 5 reps but scale load.