Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 Round: –45 sec Bike/Ski Erg –10 ea Bent Knee Side Plank + Hinge –Turkish Sit-up + 5 Screwdrivers x 3 –10 Medball Deadlifts –8 Medball Squats –6 Tall Medball Clean (on coach’...
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) 3RDS 1:00 Machine (switch each round) 3 Sumo Inchworm + Bounces + Wormy Push Up 10 Plank Shoulder Taps 5 Bootstrapper + 3 Pause Air Squat (5 sec in the bottom) :20ea S. Arm OH DB Hold 10 Glute Bridge Metcon Metcon (Ti...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 Rounds: –:90sec Row, Bike or Ski Erg –5 ea 90/90 Lunge –5ea Thoracic Rotation w/ a :01 sec pause at the top –3 ea Floating Bear Hold with Rotation –5ea Lunge + Rotation –:15sec De...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2RDS :30 Bike :15 Dead Hang 10 Lat Pull Ups —Coaches Hamstring / Low Back Mobility 2RDS :20 Bike (faster pace) 8 Kip Swing 8 Kipping Ring Rows —Coaches Shoulder Mobility 2RDS :10 Bike (Sprint) 3 Up Downs M...