Thursday
Steamboat Strength and Conditioning – SSCMetcon
HAPPY BIRTHDAY KEVIN MONAHAN!!
Warm-up
Warm-up (No Measure)
1 Round:
–1min Bike/ski erg
–5ea Kneeling Shoulder Taps
–:20sec Bent Knee Hollow
–:20 sec dead hang
–5 Worm Pushups
1 Round:
–1min Bike/ski erg
–5ea Thoracic Rotation
–:20sec Hollow Rocks
–:20 sec lat active hang
–5 Yoga Pushups
Mobility/PVC Warmup:
–10 pass thru
–10 around the world
–10 prone pass thru
–10 scorpion
–5 Cuban Press +Behind the neck press
–5 Tall Snatch
Barbell/Pull-up Warmup:
–3 Hang Shrug
–3 Hang Shrug High Pull
–3 Hang Muscle Snatch
–3 Snatch Push Press
–3 Mini Kip Swing + 3 Big Kip Swings
–3 Kipping Inverted Rows
–5 Pushups
–3 Snatch Push Press
–3 Tall Snatch
–3 Hang Power Snatch
Bar Muscle Up Specific Warm Up 1x:
–2 Kip Swing + 2 Kipping Pull Ups + 2 Kip Swing
–5 Push Ups (controlled)
–3 Chest to Bar Pull Ups or Jumping Chest to Bar Pull Ups
–5 Push Ups (controlled)
–2 Bar Muscle Ups or Jumping Bar Muscle Ups
Hang Power Snatch Build Up Sets 1x:
–3 Hang Power Snatch @ a light load
–3 Hang Power Snatch @ a moderate load or workout weight
Metcon
Metcon (Time)
4 rounds for time of:
21/18 Bike Calories
7 Bar Muscle-ups
7 Hang Power Snatches, 155/105 lbs
Time Cap: 14 min
Once you complete the 4 rounds, ride the bike/ski erg/row at a moderate to strong pace till the clock hits 20 mins (60-70%)
Stimulus:
Push the pace on the bike. BMU and Snatches can be broken up into 2-3 sets
Accessory
Warm-up (No Measure)
OPTIONAL ACCESSORY:
Perfect Push-ups 5×8
Rest as needed between sets.
Add weight or band tension if this is easy. You can challenge yourself by doing these on the rings or with feet elevated for either variation if you like. Sets should be near but not to failure.
Warm-up
Warm-up (No Measure)
2021 Quarter Final Workouts 1&2 Warmup
500m Ski Erg
then;
:15-:20 Dead Hang
:15-:20 Handstand Hold
8 Ring Rows
2x
then;
10 Alternating Knee Circles
10 Calf Raises
10 ea Runners Lunge Ankle Pulses
2x
10 Hollow Rock
8 Alternating Single Leg Box Squats
5ea DB Swing
5ea DB Power Clean
5ea DB Push Press
2x
Metcon
: 2021 Quarter Final Test 1 (Time)
For total time:
3 rounds of:
10 strict handstand push-ups
10 dumbbell hang power cleans
50 double-unders
Rest exactly 1 min., then:
3 rounds of:
10 kipping handstand push-ups
10 dumbbell shoulder-to-overheads
50 double-unders
(50/35-lb. dumbbells)
Time cap: 10 min.
2021 Quarter Final Test 2 (Time)
For Time:
60 GHD sit-ups
6 rope climbs, 15 ft.
60 alternating single-leg squats
50 GHD sit-ups
5 rope climbs, 15 ft.
50 alternating single-leg squats
40 GHD sit-ups
4 rope climbs, 15 ft.
40 alternating single-leg squats
30 GHD sit-ups
3 rope climbs, 15 ft.
30 alternating single-leg squats
Time cap: 20 min.