Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) partner 1 – row partner 2 – 5 plank to downdog + shoulder tap/10 lat pull-ups partner 1 – row partner 2 – PVC shoulder opener/PVC lat stretch partner 1 – row partner 2 – 10 air squats/10 PV...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) :30 ski 10 ostrich walk 8 plank to downdog banded 7’s – pull aparts (palms up) – pull across – w pull aparts – behind the neck pull aparts – pass thru :30 ski 10 deadlift 8 muscle snatch ba...
Steamboat Strength and Conditioning – SSCTeens Warm-up Tabata Bike (8 sets) Build in pace (80% of workout pace) -into- 3 sets: 10 Kip Swings 5 Hanging Knee Raises 2 Sandbag Deadlifts + 5-sec Hold (build-in weight) Metcon (Time) 3 rounds: 12/10 Calorie Assault Bike 15 toes-to-bars 75ft 2...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Foam roll – thoracic :45 sec bike legs only 10ea single leg raise 10ea single leg crossover 5 roll over v-sit :20 sec plank :30 sec bike arms only 10ea single leg raise on the rig IR/ER 10ea thoracic rotations :20 sec f...
Steamboat Strength and Conditioning – SSCMetcon Warm-up bike/ski 1:00min 5 inchworm + scorpion 5 bootstrappers 10 elbow plank to downdog bully stretch – shoulder – elbow – press position bike/ski 1:00min 5 deadlift 5 muscle clean 5 front squats 3 squat cleans bench press set...