Steamboat Strength and Conditioning – SSCMetcon Warm Up 2RDS 5 med-ball deadlifts 5 single arm plank to down dog (right) 5 air squats 5 single arm plank to down dog (left) 5 med-ball front squats 5 up-downs 5 med-ball push presses to target 2RDS :30 foam roll IT band/side :30 foam roll quads/s...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 2 rounds: :45 sec bike/ski PVC lat/pec/IR/ER :20 sec plank :20 sec deadhang 2 rds: :30 sec bike/ski PVC Pass Thurs 5 wormy pushups to downdog 10 lat pull-ups 1 rd: 10 mini band pull-aparts 5 tempo benchpress 7ea single arm half kneeling b...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 set: calf smash calf raises 1:00 single-unders 7 ea split squats 10 deadbugs 1 set: hip flexor smash couch stretch :30 high jump single-unders 7 ea stationary lunges 10 deadbugs 1 set: glute smash pigeon stretch :30 fast fast slow 7 ea...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 1 set: 2:00 bike/ ski 10 banded good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00 bike/ski coach the deadlift Deadlift (7×3) 2 options: – lift around 70-85% across all 7 sets – increas...
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 ri...