Steamboat Strength and Conditioning – SSCMetcon Warm-up Row/Ski 1x: –2-minutes at an easy pace Dynamic Warm Up 1x: –10ea Lying Leg Swing –5ea Lying Leg Crossover –5 Roll Over V-Sit –Alt Scorpion + Plank + 3 Rocks + downdog x 5 Barbell Warm Up 1x: –3 high ha...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 1:00min bike/ski –2 position rig squat –10 leg swings 2 Rounds For Quality: –:30 sec Bike/Ski –5 air squats –Banded Lateral Hip Distraction –15 each way Banded Lateral Walk –15 each way Banded Mon...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Bike – legs only 1:00 2x: 5 up dog/childs pose 5ea Thread the needle Bike – arms only 1:00 2x: 10 alternating quad stretch 10 alternating knee to chest Bike – 1:00 2x: 10 ea direction banded monster walk 10 ea alt quadru...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Jump Rope 4xs: –:20sec ON –:10sec OFF *Any jump rope variation. 1 Round: –8 Sumo Inchworm –:10 sec deadhang/:10 sec lat active –8ea Single Leg Raise on the Rig + IR/ER –20 Glute Bridge –12 Alt. De...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 1 Round: –1min Bike/Ski –5 Inchworm –5 Plank to Downdog –5 Up/Down –5 Yoga Pushup 1 Round: –1min Bike/Ski –5ea MooseAntlers –5 Elbow Plank to Downdog –5 Burpees 2 Round: –foam ro...