Steamboat Strength and Conditioning – SSCMetcon () Warm-up Run to the end of your street and back (200-400 m), or spend 2-4 min. jumping rope to get warm. Perform: 10 lunges 5 Six-point burpees 3 rounds Dynamic hip mobilizing 10 Alternating pigeon poses 10 Hip capsule + dog pee Workout Prep 10...
Steamboat Strength and Conditioning – SSCMetcon Workout Prep Play the row 100m game 1st round- straight leg 2nd round- straight arm 3rd round- regular then; Coaches choice foam roll Review single leg v up and mountain climber Metcon (Time) Partner workout 9k row *Split as desired Every time yo...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 3 rds: 2 up/downs 4 ring rows 6 wormy push-ups 8 air squats 10 alt box step ups Gymnastics/barbell prep: :10 sec deadhang+ 10 sec lat active + 10 lat pullups 10 kip swings building 5 kipping hanging knee raises Deadlift Power clean + jerk...
Steamboat Strength and Conditioning – SSCTeens Warm-up 2 rounds: Run 200m 20 KB swings 20 mountain climbers 20 ring rows TEENS (Time) 5 Rounds for time: 400m run 15 Deadlifts– hold a 6lb or 10lb med-ball on the run ADVANCED (Time) 5 Rounds for time: 400m run 15 Deadlifts– hold a 14...
Steamboat Strength and Conditioning – SSCMetcon Warm-up *calf smash *calf stretch *calf raise 20 single under 20 single under side to side 20 single under front to back *cat cow *hamstring nerve floss *reach to the sky touch your toes 10 Dbl DB deadlift 10 Dbl DB Up/Down 5 Dbl DB Burpees *calf...