Steamboat Strength and Conditioning – SSCMetcon Warm-up 2 position banded lat stretch x5 w/5 sec hold in each Row straight arm 2 position banded pec stretch x5 w/5 sec hold in each Row straight leg 7 ea Banded Hip Flow Pause Rowing wod prep: 5 up/down :30 deadhang 7 ring rows 5 up/down :30 lat...
Steamboat Strength and Conditioning – SSCTeens Warm-up 5 Burpee Box Jumps 5 Strict pull up 10 Lateral burpee box jumps 10 Ring row 15 Box jump step downs 15 calorie Row or Bike ADVANCED (AMRAP – Rounds and Reps) 4 rounds As many reps as possible in 3 minutes: 6 Lateral burpee box jump ov...
Steamboat Strength and Conditioning – SSCMetcon Warm-up In partners with a light KB While P1 rows 10 cal. (steady), P2 performs 1 KB air squat every time P1 ticks over a calorie. Switch While P1 rows 15 cal. (a little faster), P2 performs 1 KB bent-over row (alt.) every time P1 ticks over a ca...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2RDS :30 Machine 5 Air Squats :10 Deadhang 5 Ring Rows 6 Alt. Box Step Ups 2RDS 3 Up Downs 3 Deadlift 3 Hang Muscle Clean 3 Strict Press 2RDS :30 Machine 5 Medball Thrusters 8 Kip Swings 1-2 Jumping Pull Ups 3 Box Jumps Metcon (AMRAP...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2 rds: Foam Roll upper back Foam Roll Hamstrings 20 Ostrich Walk 10 ea single leg bw deadlift Foam Roll Calves 20 tippy toe walk 20 heel walk 30 mini jumps wod prep: 20 single jumprope 20 singles side to side 20 singles front to back :20...