Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike/Ski Erg 3xs: –:20sec Easy –:10sec Hard 1 Round: –10 Sumo Inchworm –10 Good Morning –10 Alternating Box Step Up –30 Lateral Hops –:20sec Plank Jack Bike/Ski Erg 3xs:...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –:90sec Row/Ski Erg –5 Inchworm –5ea Kneeling Shoulder Taps –10 Scap Pull Ups — 6 Ring Row 1 Round: –:90sec Row/Ski Erg (faster pace) –5 Yoga Pushups –:30sec Ch...
Steamboat Strength and Conditioning – The Phoenix Warm-up Warm-up (No Measure) Warming and Range of Motion; AMRAP 10:00 :30 Bike or Ski (alternate) 10 Plank to Down Dog 10 PVC Pass Through 10 Cat+Rockback/Cow+Rockback 15 Ostrich 10 Scorpion 10 Wrist Pulses (fingers back towards you) *move quic...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warming and Range of Motion; AMRAP 10:00 :30 Bike or Ski (alternate) 10 Plank to Down Dog 10 PVC Pass Through 10 Cat+Rockback/Cow+Rockback 15 Ostrich 10 Scorpion 10 Wrist Pulses (fingers back towards you) *move quickl...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warm Up 1x: 3min bike/erg AMRAP 7minutes: –8 Reach to the Sky Touch your toes –8 Alternating Lateral Lunge –:20sec Deep Squat Hold –:20sec Overhead Hold –8 ea Single-Arm “”Z...