Steamboat Strength and Conditioning – SSCMetcon Warm Up Bike/Ski Erg 2xs: –:20sec Easy –:20sec Moderate Dynamic Warm Up 1x: –10 Lying Single Leg Raises –10 Lying Leg Crossover –10 Up dog to Child’s Pose –5ea Kneeling Shoulder Taps –10 Scap Push U...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 Round: –1-minute Bike/Ski –:20 sec Deadhang –8 alt Downdog to Pigeon –8ea s. leg Pike Compression –8 Straight Leg Sit Up –8 Air Squat –8 Goodmorning w/ Plate (slow) 1 Round: –1-minute Bike...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 3RDS, warmer flow :30-:20:10 Ski/Bike (increase to sprint by last round) 8 Plank to Downdog 6 Alt. Scorpions 6 Alt. Groiners 12 Ostrich 1RD :20 Bottom of Squat Hold + 3 Air Squats :20ea Active S. Arm OH KB Hold 8 Ring Rows 20 Fast Calf Ra...
Steamboat Strength and Conditioning – SSCMetcon Warm-up :30 sec ski – straight leg 5 inchworm 10 plank to downdog 5 up down 5 ea sa db deadlift 5 ea sa db swing :30 sec ski – straight leg 2x: green band shoulder series :30 sec ski 5ea Hamstring Nerve Floss 5 plankups 5 burpees 5ea...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Bike/Ski 1 min – :30 sec each upper trap achilles smash Banded Ankle Distraction The Wedge x5 10 ea Single Leg Swings 7 ea Quarter Squat Palloff Press + 3 sec hold 7 ea Horizontal Banded Rows + 3 sec pause 5 1/2 air squat bottom up...