Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm-Up 1x: –10ea Walking High Kick –10ea Walking Quad Stretch –10ea High Knee Tuck + Twist –10ea Reverse Lunge to Opposite Heel Touch Skipping Warm Up 50-100ft each 1-2xs: –Forwa...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY LUKE! Warm-up Warm-up (No Measure) 2 Rounds: –1min Row/Ski Erg –5ea Spiderman Lunge + Rotation –50ft Single Arm Overhead Carry (L) –10 Single Arm Strict Press (L) –50ft Single Arm Overhead Carry (R)...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) PVC Dynamic Warm-Up 1x: –10 PVC Pass Thru –10 Around the World –10 Kneeling Shoulder Taps –10ea. Thoracic Rotation –:20sec ea. Thread The Needle PVC Warm-Up 1-2xs: –15 PVC Snatch Pr...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY JOE! Warm-up Warm-up (No Measure) Dynamic Warm Up 1x: –2min Easy Row, Bike or Ski Erg –10 Sumo Inchworm –5 ea Spiderman –10 Plank to Downdog –:20sec Childs Pose –:20sec Childs Pose (reaching to t...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY ROBIN! Warm-up Warm-up (No Measure) 1 Round: –50 Jumping Jacks –8 Bootstrapper –8ea Split Squat (bodyweight) –8 Plate Squat + Press Away w/ :03 sec pause at the bottom –:45sec Alt. Dead Bug 1 Round:...