Monday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Bike/Ski Erg

–10 Bootstrapper

–:20sec Dead Hang

–8 Goblet Squat

–8ea Single Arm Dumbbell Push Press

–6ea Single Arm Bent Over Row

1 Round:

–:90sec Bike/Ski Erg

–5 ea Sky Reach

–10 Scap Pull Up

–8 Goblet Squat

–20 Plank Shoulder Taps

–6ea Plank Rows

Kipping Pull Up Teaching Progression 1-2xs:

–:20sec Bent Knee Hollow Hold

–:20sec Arch Hold

–6 Kip Swing

–6 Kip Swing + Press Down

–2xs 3 Kip Swing + Pull

–3 Kipping Pull Ups or Variation

Specific Wall Ball Warm Up 1x:

–Have athletes set up finger tips away from the wall.

–5 Medball Squats

–5 Medball Push Press

–5 Wall Ball

Movement Prep/ Workout Prime 1x:

–6 Wall Balls @ workout weight

–3 Kip Swing + 1-2 Pull Ups

–6 Wall Balls @ workout weight

–3 Pull Ups or Variation

Metcon

Metcon (Time)

For time;

50 Wall Balls (20/14)

50 Alternating DB Plank Rows (35/25)

35 Wall Balls

35 Pull Ups

20 Wall Balls

20 C2B

CAP 14:00

****you will then get on a bike for a little recovery work until the clock hits 20 min. Working at RPE 6.
Goal today is to stay moving even in the bigger numbers- breaking up wall balls and pulling movements into strategic/intentional sets vs going for max effort and burning out. Choose a weight on the rows that you can cycle 10+ reps at a time in the first few sets.