Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round For Quality:

–10 Plank to Downward Dog

–8 ea Kneeling Side Plank w/ Rotations

–:12 sec ea Floating Bear Hold

–:10 sec deadhang/:10 sec lat active

–8 Hand Release Push Ups

–:15sec Bottom of Push Up Hold

1 Round For Quality:

–5ea Kneeling Shoulder Taps

–8 ea Kneeling Side Plank w/ Rotations

–:12 sec ea Floating Bear Hold

–10 Scap Pull Up

–:10 sec Ring Support

–:10 sec Bottom Of Dip Hold

Specific Pull-Up Warm Up 1x:

–8 Kip Swing

–3 Jumping Pull Ups

–3 Kipping Pull-Ups or Jumping Pull Ups

Specific Ring Muscle Up Warm-Up 1x:

–8 Ring Swing or Kip Swing

–1 Strict Ring Pull-Ups

–3 Kneeling Muscle-Up Transition

Specific Burpee Ring Muscle Up & Burpee Pull Up Warm-Up 1x:

–3 Burpees

–1 Burpee Ring Muscle Up or Variation

–1 Burpee Pull Up

Metcon

Metcon (Time)

For time:

20 Burpee Ring Muscle-ups

40 Burpee Pull-ups

60 Burpees

Time Cap: 15 min

Accessory

Warm-up (No Measure)

3 rounds for quality of:

10 Prone Snow Angels

10 L/10 R Archer Ring Rows

10 L/10 R Banded External Rotations