Steamboat Strength and Conditioning – SSCMetcon Warm-up 1 rd: :30 sec calf smash each :30 sec lat smash each :30 sec hip flexor smash ea 1 min single-unders 5 plank to downdog 5 steps ea bear crawl forward and back :20 sec deadhang 1 min single-unders – move front to back side to side 5e...
Steamboat Strength and Conditioning – SSCTeens Warm-up 200m run 5 wall climbs 5 burpee broad jump 5 inch worms ADVANCED Deadlift (5-5-5-5-5 ) RXD Deadlift (7-7-7-7-7 ) Cooldown Muscle up technique work
Steamboat Strength and Conditioning – SSCMetcon () Warm-up In a relay format in partners with a 15/10lb plate While P1 runs 100m or rows 150m, P2 performs plate steering wheels -Switch- While P1 runs 100m or rows 150m, P2 performs good mornings with a plate -Switch- While P1 runs 100m or rows...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Without shoes; 10 air squats (slow controlled) 10 dynamic pigeon pose (5 each side) 5ea rig supported cossack squats + 5 sec pause at each rep 5 tempo wall squats bottom of foot lacrosse ball smash ea :30 Top of Calf Raise Hold 10 Toe to...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 150m row/ski 2 rds: 10ea knee circles 10 little hops 10 big hops 8 alt box step up 150m row/ski 2 rds: 10 plank to downdog + heel pump 5ea sa kb dl 5ea sa kb swing 150m row/ski 2 rds: 10 ea scorpion 5 strict down worm up pushup+ 3 plank r...