Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 Round For Quality: –1-minute Row/Ski –5 ea Childs pose w/ straight arm lift –5 ea plank to downdog + pigeon –8ea Single Arm Dumbbell Deadlift –8ea Single Arm Half Kneeling Dumbbell Press 1 Round For Quality...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 2RDS 1:00 Ski/Bike 5 Sumo Inchworm + Wormy Push Up 10 Plank to Down Dog 4ea Spiderman Lunge + Rotation 10 Scap Pull Ups 5ea S. Arm DB Romanian Deadlift 5ea S. Arm DB Hang Muscle Clean 5ea S. Arm DB Strict Press 2RDS 3 Shrug (from midshin)...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 Round For Quality: –30 Plyo Skier –8 Sumo Inchworm –5ea Spiderman Lunge + Rotation –30 Toe Taps on plate –10 Kettlebell Sumo Deadlift –5ea Single Arm KB Swing 1 Round For Quality: –30 Plyo Skier...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 2 rounds: 8 progressing bootstrappers 3 Air Squat (1st rd only) 8 bottom squat knee taps 3 Air Squats (1st rd only) :20 ea bent knee side plank hold 8 ea kb deadbugs 3 tempo banded goblet squats – 3 sec down 3 sec up (band 1st rd o...
Steamboat Strength and Conditioning – SSCMetcon Warm Up Foam Roll – lats- hamstrings, quads, hip flexors Dynamic Warmup 1x: –20 Tippy Toe Walk –20 Heel Walk –20 outside of feet walk –20 inside of feet walk –10ea High Knee Tuck –10ea Figure Four –...