Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY JEN COHEN! Warm-up Warm-up (No Measure) Bike/Ski Erg 2xs: –:20sec Easy –:10sec Hard 2 Round: –3 reach to the sky touch your toes + 1 inchworm x 5 –5 Plank to Downdog –:10 sec Superman Hold –:10 s...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Focus; Weight distribution in the foot when deadlifting 3:00 Machine 2RDS *take shoes off :40ea Bottom of the Foot LAX Ball Smash 4ea S. Leg Rig Supported FWD/BWD/RIGHT/LEFT weight shifts 1RD 4ea Banded Hamstring PNF...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 min bike/Ski 2 Rounds: –6 ea Bent Knee Side Plank + Rotation –15 Down Dog Pulses –:20sec RKC Plank –5 Prone ATYT 1 Round: –8 Plate Deadlift –8 Plate Swing –8 Plate Ground to...
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 HAPPY BIRTHDAY HOBEY! Warm-up Warm-up (No Measure) Jump Rope 6xs: –:20sec ON –:10sec OFF Dynamic Warm-Up 1x: –:30sec per side Lying Leg Swing –:30sec Lying Leg Crossover –:30sec Roll Over V Sit –:30sec Alternat...