Call Us: 970-439-3112
Call Us: 970-439-3112
Workout of the Day

Upcoming WOD

SSCMetcon – Tue, Nov 29

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

1 set:

:45 row (easy)

:30 hollow hold

:30 plank shoulder taps

:30 PVC pass thru

1 set:

:45 row (moderate)

:30 hollow rock

:30 push-ups

:30 scap pull-ups

1 set:

:45 row (hard)

:30 alternating v-ups

:30 ring support hold

:30 kip swings

2 ring dip negatives – hold for :03

2 strict ring dips

3 mini swings + 3 big swings

3 kipping pull-ups

2x kipping climbing drill

Metcon (AMRAP – Rounds and Reps)

On a 15:00 clock:

1,700/2,000-m row

In the remaining time:

AMRAP:

10 ring dips

10 bar muscle-ups
Stimulus:

Looking to be off the rower in 7-9 min and then get 2-4 rounds of the dips and bmu.  Focus today is testing our skills while fatigued.  Today we will scale reps before modifying movement Рso if you have bmu but not 20-40 total Рscale the reps

Accessory

Warm-up (No Measure)

Accumulate 3:00 in a weighted wall sit (35/25)