Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) dynamic warmup: 50′ walking knee squeeze 50′ walking knee squeeze + er 50′ walking quad stretch 50′ walking figure 4 stretch 50′ wallking leg swings 50′ lunge + twist 50′ high knees 5...
Steamboat Strength and Conditioning – SSCMetcon Warm-up barbell smash calves/shins tippy toe walks heel walks deficit calf raises barbell smash upper lat/triceps rig lat/tricep stretch 10 forearm plank to downdog 30 singles 20 scissors 20 jumping jacks 3 singles + 1 du-stop x3 3 singles + 1 du...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2-3x flow: 5 up/dog to childs pose 5ea thread the needle 5 plank to downdog 5 bootstrappers 5ea lateral lunge 5ea lunge to hamstring :20 sec deadhang + :20 sec lat active 5ea shoulder flexion, abduction, extension – hea...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) hip/hamstring series row progression: 10 leg drive only 10 leg drive +hinge + pause 10 pause rowing 5 tempo air squats 5ea scorpion 5 squat with reach 7ea Supine serratus scoop 5 banded overhead squat PVC/Rig: Behind the neck...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) full body foam roll :30 sec legs only :30 sec arms only :30 sec bike 10 fast calf raises 10ea knee circles 10 little hops + 10 big hops 4 alt box sep ups :30 sec legs only :30 sec arms only :30 sec bike 10 up/downs 5 pause bu...