Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warmer 2x: **No shoes 50′ Tippy Toe Walk 50′ Heel Walk 50′ Outside of Foot Walk 50′ InchWorm 50′ Ankling 50′ Bounding Mobility 2x: :45ea Lacrosse Ball Seated Hamstring Smash...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 round: –:45 sec machine –5 ea 2 postion rig squat/thoracic –10 Forearm Thoracic Pushups –:20 sec Deadhang –:20 KB Front Rack Hold -RT –15 Air Squats –:20 KB Front Rack Hold...
Steamboat Strength and Conditioning – SSCTeens ICE BREAKER; Why do you listen to the music that you do? Warm-up Warm-up (No Measure) Row Breakdown; -10 Pulls Legs Only -10 Pulls Legs + Lean -10 Full Strokes 2RDS 10 Foam roller thoracic melts 7ea Wall Ballerina 10alt Rig Squat + T-spine rotatio...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 round: –:30 sec ski –:30 ea lacrosse ball scap smash/pec smash –10 ea shoulder rolls –:30 sec supine goal post hold –10 each banded pec eccentric –:30ea tucked elbow bottoms up kb...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Row, Bike, or Ski Erg 4-6xs: –:20sec Easy –:10sec Hard 1 Round: –10ea Hamstring Sweep –20 Steps Ostrich Walk –10ea Walking Quad Stretch –:20sec Glute Bridge –10 Straight Leg S...