Thursday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

10 jumping jacks

10 bellhops (front and back)

10 skier jumps (side to side)

10 plank to downdog w/heel pump

10 alt kneeling shoulder taps

2x

10 Romanian Deadlift

5 Muscle Clean

10 Alt. Front Rack Lunges

2x

5 Lat Pull-ups

5 Mini Kip Swings

5 Big Kip Swings

5 Kipping Pulll-ups

5 Kipping Hip Pops

1x

If doing ring MU:

5 ring rows

:15 sec ring support into

:15 sec bottom of dip stretch

3 ring dips

Workout

Metcon (AMRAP – Reps)

Every 4 mins for 20 mins do:

9 Box Jump Overs (24,20)

7 Bar Facing Burpees

5 Power Clean (135/95)

3 Bar or Ring Muscle-ups
Stimulus:

Looking for 2 min of work and 2 min of rest. All movements should be done unbroken so tailor accordingly. Scale for mu today is 3 pull-ups and 3 dips.

Cool down

Warm-up (No Measure)

2-3min Forward Fold

2-3min Straddle Stretch

1-2min Underhand PVC Stretch