Steamboat Strength and Conditioning – SSCMetcon Warm Up Partner Ski-ling 3xs: –100m *you and your partner will add up how many meters over or under you acumulated- then you will do that many synchronized up/downs 1 Round: –8 cat/cow rock back –8ea nerve floss –5 touch t...
Steamboat Strength and Conditioning – SSCMetcon Warm Up Snatch Warmup: thoracic smashing thoracic plate extension PVC thoracic/shoulder 5 Prone dynamic snow angels (lift+W+ovhd+rotate+lift – reverse) crossbody band pull apart PVC then Barbell – from the high hang: shrug + High Pull...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 2 Rounds :20sec ON, :10sec OFF: –Ostrich Walk –Inchworm –Tippy Toe Walks –Heel Walks –Lateral hops –Mountain Climbers –Alt Box Step Up –Forearm Plank –Straight Leg Sit Up Metcon Build...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 4 min AMPRAP: :30 sec bike arms only 5ea Kneeling Shoulder Taps 5 up dog to Downward Dog 10 Scap Push Up 10 posterior hip capsule pulses in Childs pose 4 min AMPRAP: :30 sec bike legs only 15 Band Pull Aparts 8 Knee Push Ups 12 Walking Lu...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 Round For Quality: –250 Meter Row/Ski –5ea Spiderman Lunge + Rotation –12 Plate Ground to Overhead –8 Plate Squat + Press Away (slow) –:20sec Bent Knee Hollow 1 Round For Quality: –250 Meter Row/Ski...