Steamboat Strength and Conditioning – SSCMetcon Warm Up 1-2 rds: 20 ostrich walk 5 touch your toes 5 reach to the sky touch your toes 10 steps bear crawl forward 10 steps bear crawl backward 5 clean drop 5 clean hip drop 1-2 rds: 10 DB Romanian Deadlift 10 steps bear crawl forward w/ DB’...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1:00 row/ski 15 tippy toe walks 15 heel walks 15 inside of feet 15 outside of feet 10 plank to downdog 5 ea stationary lunge taps :45 row/ski 10 thoracic pushups 20 ea banded ankle pluses 12 alt walking lunges :30 row/ski 10 ea sa thoraci...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 2RDS 1:00 Bike/Ski 20 Plate Toe Taps 20 Plate Skiers 20 Plate Hops 2RDS 7 Cat Cow w Rockback 7ea Lying Leg Swings (crossover on second round) 7ea S. Leg Deadlift 2RDS 10 Alt. Step Ups 7 Barbell Deadlift with a :03 puse in the bottom and a...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 set: :30 straight leg row 4 Up/Downs 20 Shoulder taps :10 deadhang + :10 deadhang + 10 lat pull-ups 1 set: :30 row arms only 8 lateral jumps over the rower 20 mountain climbers 5 lat pullups + 5 mini kip swings + 5 big kip swings 1 set:...
Steamboat Strength and Conditioning – SSCMetcon Warm Up back of shoulder lacrosse ball smash IR shoulder floor stretch 5 High Pull front of shoulder lacrosse ball smash PVC overhead pec stretch 5 Behind the Neck Press shoulder blade smash PVC overhead er stretch :20 ovhd hold PVC then Barbell:...