SSCMetcon – Fri, Nov 18
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 set:
:30 straight leg row
4 Up/Downs
20 Shoulder taps
:10 deadhang + :10 deadhang + 10 lat pull-ups
1 set:
:30 row arms only
8 lateral jumps over the rower
20 mountain climbers
5 lat pullups + 5 mini kip swings + 5 big kip swings
1 set:
:30 row
4 lateral up/downs over rower
10 PVC good mornings
3 kip swings + 1 kipping pull-up 2x
1 set:
:30 row (with sprint start)
4 lateral burpees over the rower
10 PVC pass thrus
3 kip swings + 1 kipping pull-up + 1 ctb 2x
wod primer:
10/7calorie row
5 lateral burpees over the rower
5 chest-to-bar pull-ups
Metcon (AMRAP – Reps)
5 x 2:00 rounds for reps:
20/14-cal row
10 lateral burpee over the rower
Max-rep chest-to-bar pull-ups
Rest 2:00 between rounds.
Stimulus:
Finish the row in a minute or less – adjust calories to make this happen if necessary.
Burpees should be done in about 30 sec or a little more – try to have them completed by 1:30 – then 1 – 2 attempts at ctb pullups working towards accumulating 10+ reps each round.
Accessory
3 sets:
10 ea body weight SL deadlift
10 alternating Cossack squats