Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –:90sec Ski Erg, Bike –8 ea Supra Front Raise + 3 sec hold –10 ea Bent Knee Side Plank + Rotation –10ea Lying Leg Swing –5ea Lying Leg Crossover –10 Roll Over V Sit –...
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 – The Phoenix () Warm-up (No Measure) Bike/Row Ski 3xs: –:45sec Easy –:15sec Hard Dynamic Warm Up 1x: –:25 sec ea Bent Knee Side Plank Hold –:15 sec ea Floating Bear Hold –10 Sumo Inchworm –5ea Spiderman Lunge + Rotation...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike/Row Ski 3xs: –:45sec Easy –:15sec Hard Dynamic Warm Up 1x: –:25 sec ea Bent Knee Side Plank Hold –:15 sec ea Floating Bear Hold –10 Sumo Inchworm –5ea Spiderman Lunge + Rotatio...
Steamboat Strength and Conditioning – SSCMetcon Warm-up met: Warm-up (No Measure) 3RDS :30 Bike :30 Groiners :30 Up-dog to Down-dog :30 PVC Around the World + Hinge Coach’s choice mobility 2RDS 5 Plate DL 5 Plate Swing 5 Plate Push Press 5 Plate G2OH 2RDS 5 Lunge/Lunge/Squat 8 Plank Shou...