Steamboat Strength and Conditioning – SSCMetcon Warm Up 2RDS 12 Alt. Box Step Ups/Bike or Ski 10 Plank to Down Dog + Heel Pump Outs 7ea FWD/BWD Leg Swings 7ea Lateral Leg Swings 10 Alt. Quad Stretch 20 PVC Ragdoll Rotation 2RDS 50 Single Unders :20 S. Arm KB Front Rack Hold + 6 S. Arm Bent Ove...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 2-minute Row/Ski Erg @ an easy pace Partner Medball Warm Up 1x: –:45 Partner Medball Chest Pass –:30 per side Partner Medball Lateral Toss –:45 Partner Sit-Up + Russian Twist & Toss –:45sec Partner Medball Squ...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 Round: –2:00 min Bike/Ski Erg –10 ea Bent Knee Side Plank + Rotation –:12 sec ea Floating Bear Hold –10 Bootstrapper –20 Ostrich Walk –10 Squats –3 Up/Down Broad Jump 1 Round: –2:00 Bike/R...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 10 pulls straight arm row :20 sec leg only bike 10 Cat/Cow 10 Plank to Downdog 6 ea Thread the Needle- opp side :20 sec forearm plank 10 pulls straight leg row :20 sec arms only bike 10 Cat/Cow (wide knees) 10 Up/Dog to Childs Pose 6 ea T...
Steamboat Strength and Conditioning – SSCMetcon Warm Up Easy AMRAP x 8-minutes: –:45 Ski/Bike (not 2nd rd) –6 Sumo Inchworm (4 2nd rd) –6 Kettlebell Sumo Deadlift (4 2nd rd) –:15sec Superman –:15sec deadhang –:15sec per side Side Plank Hold Pull-up/Deadlift...