Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) smash/stretch – 1 round: foam roller band shoulder series activate – 3 rounds: –10 W band Pull-aparts + 10 sec hold (elbows tucked) –10 W band Pull-aparts + 10 sec hold (elbows @90) –10 B...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Partner flow/row warmup: Partner 1: – amrap until partner 2 is done –5 cat/cow w/ rock back in both positions –10 Thoracic Push-ups –10 alt Lunge +Twist –:20 sec bent knee hollow Partner...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY COACH KEAGAN!!!! Warm-up Warm-up (No Measure) Warming – 1 Round: –:45 sec Ski Erg –30 singles (15 front/back + 15 Side/Side) –Lacrosse ball in first rib -7 passes ea –7 PVC Pass Thru –7 ea PVC Ar...
Steamboat Strength and Conditioning – SSCMetcon Zeus (Time) 3 Rounds For Time: 30 Wall Ball Shots (20/14 lb) 30 Sumo Deadlift High-Pull (75/55 lb) 30 Box Jump (20 in) 30 Push Presses (75/55 lb) 30 calorie Row 30 Push-Ups 10 Back Squats (bodyweight)In honor of U.S. Army Specialist David E. Hick...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 Rounds: –:90sec Bike/Ski Erg –5 Inchworm + Push Up –15 Band Pull Aparts –5ea Single Arm KB Swing –10 Plank Shoulder Taps w/ a :01sec pause at the top of each rep Push Press Teaching Pro...