Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Spend 5 min ONLY breaking down the row – catch position – drive back with legs, slight lean back – pull arms to chest – arms release first – then chest – then legs Metcon Metcon (Ca...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm Up 1x: –10ea Lying Leg Swing –10ea Lying Leg Crossover –10 Roll Over V Sit –10ea Spiderman Lunge + Rotation –10 Sumo Inchworm Medball Clean Teaching Progression 1x: –6...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1x: –400m Team Trail Run Plate Warm Up 1x: –10ea Rotations –10ea Overhead Rotations –10 Plate Swing –5 ea Plate Woodchop –10 Alt. OH Lunge –10 Alt. Lateral Lunge –10 Squ...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –30 Lateral Hops –10 Bootstrapper –8ea Single Leg Deadlift BW –30 Front to Back Hops –10ea High Plank to Calf Stretch 1 Round: –8ea Single Leg Deadlift (barbell) –5 H...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –:90sec Bike/Ski Erg –12 Alternating Lunge –10 Up/Downs –:15sec Dead Hang –5ea Single Leg Pike Compression 1 Round: –:90sec Bike/Ski Erg –12 Alternating Plate Lunge...