Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 min ski erg Flow Warmup: –4 Childs pose arm lift –4 Plank to downdog –4 Childs pose lat marches –4 Single arm Plank Reach 2 min ski erg Mobility/Stability/Primer: –Lacrosse Ball in uppe...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 200 Meter Run/bike 1 Round: –8 Progressive Bootstrapper –8 Air Squat –:20sec Passive Deep Squat Hold –:15 sec deadhang –:15 sec lat active –15 lat pullups –5 Barbell Deadlift...
Steamboat Strength and Conditioning – SSCTeens Warm-up Warm-up (No Measure) 1:00 Ski Erg 8ea Lying Leg Swings 5ea Lying Leg Crossover 5 Roll Over V-Sits 5ea Spiderman with Rotation 10 Plank to Down Dog :45 Ski Erg 50′ Bear Crawl 30 Little Hops 10 Air Squats 30 Big Hops 8 Goblet Squats 30...
Steamboat Strength and Conditioning – SSCMetcon Happy Birthday Coach Mia!! Warm-up Warm-up (No Measure) Bike/Ski Erg 3xs: –:20sec Easy –:10sec Hard Dynamic Warm Up 1x: –10ea Lying Leg Swing –10ea Lying Leg Crossover –5 Roll Over V Sit –5ea Spiderman Lunge +...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –30 Single Unders (10 reg, 10 side to side, 10 front to back) –:10 deadhang + :10 lat active + 10 lat pull-ups –:20ea Single Leg Balance w/ T-hold 1 Round: –3 Position Couch Stretch x...