Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY JOHN D!!! Warm-up Warm-up (No Measure) Easy AMRAP x 9 minutes: –Bike/Ski Erg : 20 sec easy, :10 sec sprint –6ea Lateral Box Step Up –:20sec per side Side Plank Hold –:20sec Dead Hang –10 Scap Pull Up...
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) 2 rounds: –:30 sec bike/ski –10 up/dog to childs pose –10 supine pelvic rocks –5 reach to the sky touch your toes (shins to PVC) 2 rounds: –:30 sec bike/ski –20 band pull aparts...
Steamboat Strength and Conditioning – SSCTeens Bench Press 3×3 @ 85% of 3 rep max
Steamboat Strength and Conditioning – SSCPreschool Warm-up (No Measure) coach: front squat – front squat – roll – sprint Pushup – planks Warmup: freeze tag – freezer has ball to get unfreeze crawl thru legs Workout: 3 burpess bear crawl 3 front squats bear crawl