SSCMetcon – Wed, Nov 23
Steamboat Strength and Conditioning – SSCMetcon
Warm Up
1 set:
2:00 row, bike, or ski
1 set:
20 banded pull aparts
20 banded face pulls
10 ea banded straight arm scap pull down
1 set:
1:30 row, bike, or ski
1 set:
20 banded pull aparts
20 banded face pulls
10 ea banded straight arm scap pull down
1 set:
1:00 row, bike, or ski
1 set:
10 ring rows
10 foot assisted dips
1 set:
10 jumping pull-ups
10 jumping dips
– Hold dip lockout for :01.
1 set:
10 strict banded pull-ups
10 strict banded dips
1 set:
5 strict pull-ups
5 strict dips
Strength (No Measure)
EMOM 12:
Minute 1 – 5 strict weighted pull-ups
Minute 2 – 5 strict weighted dips
building in weight thru the sets if possible – sets do not have to be unbroken
Metcon (AMRAP – Reps)
3 sets:
On a 2:00 clock:
20/15 cal. Echo bike
Max distance KB farmer carry (70/53lb)
– Rest 2:00 between sets.
**length of rig =1 rep
**score is total reps