Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Easy AMRAP x 8min: –200 Meter Run or Row (roughly 1min) –10 PVC Pass Thru –15 PVC Snatch Press –10 Plank to Downward Dog –10 Tempo Wall Squat (tempo is :03sec up & down) Snatch Skill...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Ski Erg, Bike or Rower 2-3xs: –:45sec Easy –:15sec Hard 2 Rounds: –60 Single Unders –5 Inchworm + Push Up –10 Scap Push Up –15 Band Pull Aparts –50ft per side Single Arm Overh...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1RD: 1min Bike/Ski Erg 10 Sumo Inchworm 5ea Spiderman 1min Bike/Ski Erg 6ea Single Arm KB DL 8 Alternating Reverse Lunge 1RD: 1min Bike/Ski Erg 10 KB Kang Squats 8 Bootstrappers 1min Bike/Ski Erg 6ea Single Arm KB Swi...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY KRIS!!! Warm-up Warm-up (No Measure) 1 Round: –50 Plyo Skier –8ea Thoracic Rotation –8ea Lateral Lunge –8 Squat w/ :03 sec pause at the bottom –:20sec per side Bird Dog 1 Round: –50 Alternating T...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3RDS –25 Jumping Jacks –5 Inchworm + Wormy Push Ups –20 Kneeling Shoulder Taps –6 Hop Up –8 Air Squats 2RDS –10 Reverse Banded Pull Apart –8 PVC Cuban Press –8 Kipping R...