Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY SONDRA!!! Warm-up Warm-up (No Measure) 2 Rounds: –:45sec bike/ski erg –10 Fast Tight Mountain Climbers –10 Groiners –10 Air Squats –10 Plank to Downdog –10 Prone Snow Angel –10 sec deadhang...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warmer: 3:00 AMRAP 3 Burpees 6 Hollow Rocks 9 Plank to Downdog 2x: –5ea Passive Lateral Lunge (hand supported) –8 Walking Lunges w T Heel Tap –:20 Hollow Body ACTIVE OH Plate Hold –:10 Bottom o...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warm Up :20 On :10 Off 1x: –Tippy Toe Walk –Skier –Calf Raises –Toe Tap –Reach to the Sky Touch your Toes –Two Foot Jump –Ostrich Walk –Lateral Two Foot Jump –Hams...
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) 3 min bike/erg 2 rounds: –10 Up/Dog to Child’s Pose –:30 sec Bottom of KB Squat Hold –10 ea Leg Swings 3 min bike/erg 2 rounds: –20 Banded Pull-Aparts –10 Alt Dead Bug + 5 sec pause...