Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 100-m run 5 deadlifts, 2-sec. pause at the knees in the ascent and descent 5 deadlifts 100-m run 5 front squats, 2-sec. pause at the bottom of the squat 5 thrusters then; 2RDS 10-sec. active bar hang + 5 kip swings +...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY AUSTIN!!! Warm-up (No Measure) 1 Round: –5 Inchworm + Push Up –5 Hang Muscle Clean –10 Alternating Elbow Rotations –5 Strict Press –5 Good Morning –5 Rocket Jump 1 Round: –5ea Thread The Kn...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY KERRY!!! Warm-up Warm-up (No Measure) 1 rd: –1 min bike/erg –10 Leg Swings ea — 5 Sumo Inchworms –10 Up/downs –5 Supermans –5 Lemon Squeezers 1 rd: –1 min bike/erg –10 Kettlebell Sumo...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike/erg 1x: –:30sec Easy Pace –:30sec Moderate Pace –:30sec Hard Pace 1 Round: –10 Bootstrapper –5ea Spiderman –10 Ostrich Walk –8ea Walking Romanian DL with DB –4 Air...
Steamboat Strength and Conditioning – SSCMiddleSchool Warm-up Warm-up (No Measure) Dynamic Warm Up :40-:20sec ON, :10sec OFF 1x through each movement: –High Knees (in place) –Sumo Inchworm –Buttkickers (in place) –Forward Arm Circles –Backwards Arm Circles –...