Steamboat Strength and Conditioning – SSCMetcon Warm Up bike/ski :45 sec foam roll thoracic – horizontal 10 wall ball thoracic extension bike/ski :45 sec foam roll thoracic- lateral 10 wall ball thoracic extension 10ea lying single leg raise 10 forearm plank to downdog 5 ea Lunge + knee...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 Round: :45 sec ski/bike 5 Plank to Downdog 5 Plank to Downdog + groiner 5 Plank to Downdog + pigeon 1 Round: :45 sec ski/bike 5 Progressing Bootstrappers 5ea Bottom Squat Sky Reach 5ea Bottom of Squat Knee tap 1 Round: :45 sec ski/bike...
Steamboat Strength and Conditioning – SSCMetcon Warm Up Foam roll calves Foam roll shins –20 tippy toe walks –20 heel walks –2 position calf stretch on the rig x5ea 3 min AMRAP: –:30 sec straight leg row –5 reach to the sky touch your toes –3 Up/downs...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 Round: –30 Jumping Jacks –8ea Forward & Backward Small Arm Circles –8ea Forward & Backward Big Arm Circles –8 Plank to DownDog + 2 Shoulder Taps –4 ea Moose Antlers 1 Round: –30 Jumping Jack...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 Round Dynamic Warm Up 1x: –10ea Lying Leg Swing –5ea Lying Leg Crossover –10 Roll Over V Sit –10ea Hip Circle –5ea Kneeling Shoulder Taps Pull-Up Warm-Up 1x: –10 Scap Pull Up –:15sec Hollow Hold...