Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2RDS –20 Groiners –20 Alt. Shoulder Taps –5 Inchworm + Wormy Push Up –10 Samson Lunges –5ea Alt. Step Up –10 Straight Leg Sit Up –5 Kipping Ring Row 2RDS –10 Scap Pull U...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 rounds: –:45sec Row or Ski Erg –8 Bootstrapper –10 Alt. Kneeling Shoulder Taps –10 ea Bent Knee Side Plank + Rotation –Turkish Sit-Up + 3 Screwdrivers x 3 –5 RDL –5 Bent Ove...
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 For Quality: –:45 sec bike/ski erg –10 Bent Knee Side Plank + Hinge –:12 sec ea Floating Bear Hold –10 Elbow Plank to Downdog –6 reps per side Crossbody Dumbbell Deadlift –...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –:90 sec Bike/Ski –5ea Sky Reach –10 PVC Pass Thru –10 PVC Around the World –10 PVC Good Morning –10 PVC Snatch Press –:20 sec deadhang –10 Lat Pullups 1 Round:...