Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

2 Rounds:

–:30 ea sec calf smash

–20 Tippy Toe Walks

–10 Calf Raise w/ 3 sec pause ad 3 sec decent

1 Round Jump Rope :20sec ON, :10sec OFF:

–Single Under

–Jump Rope Side to Side

–Jump Rope Forward & Back

–Jump Rope Lofty Singles

–Right Leg Single Under

–Left Leg Single Under

2 Rounds:

–:10 sec deadhang/:10 sec lat active (2nd rd lat pullups)

–8 Bootstrapper

–10 Plank to Downdog

–10 Pike Compression

–5ea DB Push Press

2 rounds:

–5 Muscle Clean

–5 Front Squat

–5 kip swings

–5 kipping knee raise (second round kipping leg raise)

–10 Double Under

Front Squat Build Up Sets 1x:

–3 Front Squat @ a light load

–3 Front Squat @ a moderate load

–3 Front Squat @ a moderate to heavy load (workout weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

21 Toes-to-bars

15 Dumbbell Push Press, 50/35 lbs

9 Front Squats, 155/105 lbs

45 Double Unders
Stimulus:

Toes to bar will need to be broken up early and often. Push press, front squats and du should be done unbroken.

Accessory

Warm-up (No Measure)

For quality:

Wall Facing Handstand Hold, 3 mins

Every time you break complete:

Hollow Rock, 20 secs

No more than 6 breaks.