Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –3 Hops+3 Forward Hops 3x then run to garage –8 Sumo Inchworm w/scorpion –15 Band Pull Aparts –8 Kip Swing –15 Band Rows –100m Jog 2 Round: –10 Up/Downs –10 Ban...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike/Ski Erg 3xs: –:20sec Easy –:10sec Hard Hip Mobility/Glute Activation Hip Flow Glute Activation series Bike/Ski Erg 3xs: –:20sec Easy –:10sec Hard Kettlebell Squat Warm Up 1x: –10 Ket...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY COACH KEAGAN!!! Warm-up Warm-up (No Measure) 1 Round: –:45 Bike/Ski Erg –6 Inchworm + UpDog –6 Yoga Pushups –6 Hop Up –10ea Deadbugs 2 Rounds: –:45 Bike/Ski Erg (faster pace) –10 Medball Ka...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 400m “Trail Run” 2 Rounds; Toe Walk Heel Walk Little Hops Big Hops 1 Round: –10 Bootstrapper –5ea Thoracic Rotation –10 Straight Leg Sit Up –:30 Elbow Plank Hold Jump Rope 3xs:...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike/Ski Erg 2x :30sec Easy :15sec Hard Dynamic Warm Up 1x: –10ea Lying Leg Swing –10ea Lying Leg Crossover –10 Roll Over V Sit –10 Kang Bootstrapper Bike/Ski Erg 2x :30sec Easy :15sec Hard Ban...