Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike :90 min Ski :90 min **talk about bike seat height and distance to handles **talk core engagement and knee tracking 2 Rounds: –:10 sec Bent Knee Side Plank + 5 Hinges –:12 ea Floating Bear Hold –...
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...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Plate Plyo Warm Up 1x: :20 On :10 Off: –Skier –Toe Tap –Two Foot Jump –Single-Leg Jump Right –Single-Leg Jump Left –Lateral Two Foot Jump –In-n-Out 1 Round: –10ea Lying...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Partner 1: Rowing Technique: –Legs straight, slight lean back – arms only –Body swing with arms ***continue to cue push with feet –ΒΌ slide (close the window) Partner 2 : Dynamic Warm Up:...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) EMOM x 9 Minute 1- Bike/Ski Minute 2- :25 Plate Ground to Overhead & :25 Passive Lateral Lunge Minute 3- :25 Up Down+ Hop Onto Plate & :25 Plate Squat + Press Away Snatch/Burpee Warm Up 1x: –5 Snatch G...