Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Easy AMRAP x 10minutes: –200 Meter Run or Bike/Erg –5ea Kneeling Shoulder Taps –10 Steps Forward & Backwards Crab Walk –6 Ring Row –6 Hand Release Push Ups –6 Wall Squat Genera...
Steamboat Strength and Conditioning – SSCMetcon Stephanie and Kevins GOING AWAY WOD!!!! Warm-up Warm-up (No Measure) Foam Roll 1x: –1-2min T-Spine –:30sec per side Lats 1 Round: –5ea High Knee Tuck + Lunge & Rotate –:20sec Dead Hang –15 Band Pull Aparts...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm Up 1x: Bike/Erg: –:90 sec@ a moderate pace //Add :15sec hard burst throughout.// –10ea Lying Leg Swing –10ea Lying Leg Crossover –10 Roll Over V Sit –5ea Spiderman Lunge + Ro...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: Jump Rope 3xs: –:20sec ON –:10sec OFF //Change the jump rope variation with each :20sec interval.// –5 Inchworm + Up Dog –10 Scap Push Up –10 Cobra to Downward Dog –5 Up/Do...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –1min Erg/Row –5ea Spiderman Lunge + Rotation –16 Alt Reverse Lunges –5 Plank to Pike –16 Alt Single Leg Deadlift BW –:30sec Bent Knee Hollow Hold 1 Rounds –1min Erg/...