Tuesday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Bike/Ski Erg 2xs:
–:20sec Easy
–:20sec Moderate
–:20sec Hard
1 Round:
–20 Kneeling Shoulder Taps
–15 Scap Push Up
–:20 sec Bent Knee Hollow Hold
Foam Roll Lats
7 Hollow Body Banded Lat Pulldowns (facing away from rig)
2x
1 Round:
–:10 sec deadhang + :10 sec Lat Active
–15 Lat Pullups
–15 Kip Swings building (start with small kip swings work toward bar to hips- keeping arms straight)
–:20 sec Hollow Hold
Foam roll quads and hip flexors
7 Kneeling Quad Eccentrics
2x
1 Round:
–6 ea Lunge Back w/ Knee Lift
–3 Kip Swings + 1 Pull-up
–3 Kip Swings + 1 CTB
–3 Kip Swings + 1 Hip to Bar
–:20 sec Hollow Hold Rocks
Lung Prep Bike Erg 1x:
–:20sec Easy
–:20sec Moderate
–:20sec Hard
Metcon
Metcon (Time)
For time:
12 Bar Muscle-ups
21 Bike Calories
9 Bar Muscle-ups
15 Bike Calories
6 Bar Muscle-ups
9 Bike Calories
Time Cap: 10min
Stimulus:
This is our sprint workout for the week – I think it would be great for everyone to do some type of assisted bar mu today- either jumping or banded – no matter how scaled this may be. OR banded bar to hips
Accessory
Warm-up (No Measure)
2-3 rounds for quality of:
7 Strict Hanging Knee Raises
5 Strict Hanging Leg Raises
3 Strict Toes-to-bars
Forearm Plank Hold, 30 secs