Steamboat Strength and Conditioning – SSCMetcon Warm Up 2 rds: :30 sec bike/ski 8 cat/cow 8 nerve floss ea 5 touch toes 5 reach to sky touch toes 2rds: :30 sec bike/ski :30ea sec lat stretch :30ea sec elbow punch 5 plank to down dog 5 elbow plank to down dog 5 ea hip flexor pulses PVC then Bar...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 2:00 ski/bike :30 sec each foam roll smash calves 20 tippy toe walks 5 calf raise w/ 3 sec pause 3 sec decent 5 single calf raise w/ 3 sec pause 3 sec decent 20 alt quad stretch 20 alt knee to chest 10 alt box step up Chad Wilkinson (Time...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 min ski/row foam roll smash hamstrings/glutes PNF hamstring 1 min ski/row foam roll smash lats PNF Lats 2 Rounds: –5 Sumo Inchworm –1/4 Turkish get up + 3 screwdrivers x 4 –4ea Single Side Deadlift –4ea Single Ar...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 Round: –1min Bike/Ski Erg –5ea Spiderman Lunge + Rotation –:10 sec headhang + :10 sec lat active + 5 lat pull-ups + 5 kip swings –10 Romanian Deadlift –10 Hang Muscle Clean –10 Front Squats –10...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 3:00 Machine 2RDS 8 up/downs 10 Alt. Passive Cossack Squats 10 Alt. Childs Pose Lat March 5ea S. Arm Plank to Downdog :90 Machine 1RD :10 Active Hang + 5 Scap Pull Ups (2x without coming off the rig) :20 Bent Knee Hollow 8 Alt. S. Leg V-U...