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 HAPPY BIRTHDAY KEN!!! Warm-up Warm-up (No Measure) 1 Round: –:45 sec calf foam roll — 20 Tippy Toe Walks –8 Straight Leg Calf Raise w/ 3 sec pause –8 Bent Knee Calf Raise w/ 3 sec pause –30 Single Jump Rope...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm Up 1x: –1:30 bike/ski –:10 sec Bent Knee Side Plank+5 rotation + 5 Hinge –Turkish Sit-up +3 Screwdriver 3x ea –5 Plank to Downward Dog –10 Hop Up –10 Straight Leg Sit U...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1 Round: –1-2min Jump Rope Practice –10 Sumo Inchworm –:45sec Hollow Body Plank Hold –:30sec per side Side Plank + Reach Through 1 Round: –1-2min Jump Rope Practice –10ea High Plank to Reac...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Partner Warm Up 2xs: Partner 1: 1min Bike, Row or Ski Erg Partner 2: 20 Tippy Toe Walk + 10 Calf Raises + 20 Single Unders Shoulder Warm Up 2xs: –10 Banded Pass Through –20 Band Pull Aparts –:30sec H...