Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Rowling/skiing 2xs: –100m *For each meter the athlete is under or over 100m for the row they will do 1ea hip windshield wiper. *For each meter the athlete is under or over 100m for ski they will do 2 Ostrich Wal...
Steamboat Strength and Conditioning – SSCMetcon Metcon (Time) For time: 50 Double Kettlebell Front Squats, 35/25 lbs 25 Echo Bike Calories 75 Kettlebell Swings, 35/25 lbs 25 Echo Bike Calories 50 Double Kettlebell Front Squats, 35/25 lbs Athlete Instructions Goal Sub 15 mins
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Calf work: smash calfs with foam roller 1 Round: –50′ skip forward –50′ skip backward –50′ Lunge + Rotation (focus on ankle flexion) –50′ Bear Crawl –50′ ank...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warm Up 1x: –30 Alt Leg Single Unders –10 Sumo Inchworm –20 Plank Rocks –7 Romanian Deadlift –7 Muscle Clean –7 Strict Press –30 Lofty Single Unders –:20sec Side Plank (...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warming; 1:00 Bike/Ski 3:00 Flow- Inchworms (3 bounce + walk out + 1 s. arm plank to down dog ea + childs pose + 1 lat reach ea + walk back) 1:00 BIke/Ski 3RDS 7 Hamstring Glute Bridge 7 Straight Leg Sit Ups 3RDS 20 L...