Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warm Up 1x: –:30sec Jumping Jacks –:30sec Hamstring Sweep –:30sec Walking Quad Stretch –:30sec Lat Marches –:30sec Alt. Mountain Climbers –:30sec Ostrich Walk –:30sec Walking...
Steamboat Strength and Conditioning – SSCMetcon Happy Birthday Rachel!!! Warm-up Warm-up (No Measure) 200 Meter Run Dynamic Warm Up 1x: –10 ea Lying Leg Swing –5 ea Lying Leg Crossover –5 Roll Over V Sit –5 ea Spiderman Lunge + Rotation –10 Plank to Downward Dog +...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Foam Roll; -Tspine -Shoulder Blades -Lats 3RDS 50′ Ankling 50′ Backwards Run 3x 10ea Alt. Calf Stretch on Rig 20 Single Unders Foam Roll Progressed; -Tspine -Shoulder Blades -Lats 2RDS 8ea FWD/BWD Leg Swin...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3 rounds: –:45 sec bike/Ski erg –7 Up/Downs –10 Walking Lunge 2 Rounds: –10 ea Bent Knee Side Plank + Hinge –10 Banded HIp Thrusts + 3 sec Pause –8 ea KB Halo –:20ea KB Ovhd H...
Steamboat Strength and Conditioning – SSCPowerLifting Warm-up (No Measure) Lax Ball Rolling: Feet Hips Traps Pecs/collar bone Dynamic: Sock Walk- F/B, L/R Knee hug to lunge lateral lunge figure 4 SL reach Spider Man Inch Worm Fast Dynamic: Side Shuffle carioca Skips: F/B, L/R Baby Knees to Hig...