Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY KEITH!! Warm-up Warm-up (No Measure) 1-2 rounds: 100ft skip 10ea single leg raises 5ea SA KB DL 100ft Ankling 5 ea hip flexor to hamstring flow 5 ea SA KB Swing 100ft Bounding 10 Forearm Plank to Downdog 5 ea KB High Pull Barbell W...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –200 Meter Jog or 200 Meter Row –10 Sumo Inchworm –15-20 Band Pull Aparts –8 Plank to Downdog –8 Ring Rows 1 Round: –200 Meter Jog or 200 Meter Row (faster pace) –10...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) AMRAP 9 min: 30 Jump Rope 5 Bootstrapper 10 Alt Wide Groiners 10 Glute Bridge + :15sec Glute Bridge Hold on last rep 10 Straight Leg Sit-ups 5 Goblet Squat + :20 sec hold on last rep Specific Barbell Warm Up 1x: 10 Go...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY ANNA!! Warm-up Warm-up (No Measure) warming: :30 sec Ski 7 Plank to Downdog + 7ea Thoracic Rotation 7ea BirdDog :20ea Bent Knee Side Plank :30 sec Ski 7 Forearm plank to downdog + 7ea Thread the needle 7ea Deadbug :20ea Bent Knee S...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) warming – 2 x: 5 up downs 20 mountain climbers – cross body 20 plank shoulder taps barbell prep – 2x: 3 deadlift 3 muscle 3 press 3 good morning movement prep- 2x: Partner Banded Run 60m 10 sec deadh...