Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm Up 1x: –30 Jumping Jacks –10 Small Forward Arm Circles –10 Small Backwards Arm Circles –10 Big Forward Arm Circles –10 Big Backwards Arm Circles –10 Sumo Inchworm...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike or Ski Erg 5xs: –:50sec Easy –:10sec Hard Stretch and Strengthen Metcon (No Measure) 3 rounds Lower Body For quality: 6 L/6 R Eccentric Cossack Squats Banded Hamstring Stretch, L 1:30 mins/R 1:30 mins...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 RDS –1st round 200m Ski, 2nd round 200m Run –5ea Spiderman Lunge + Rotation –1st round 10 Lat Pull Ups, 2nd round 8 Alt. Hip Tap –5 Front Squat (barbell) –5 Strict Press (barbell)...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Jump Rope 6xs: –:20sec ON –:10sec OFF //Any jump rope variation.// Dynamic Warm Up 1x: –10ea Lying Leg Swing –10ea Lying Leg Crossover –10 Roll Over V Sit –8ea Spiderman Lunge + Rot...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Plate Warm Up 1x: –10ea Rotations –10ea Overhead Rotations –10 Plate Swing –5-10ea Plate Woodchop –10 Alt. OH Lunge –10 Alt. Lateral Lunge –10 Squat + Plate Press Away –...