Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski warmup low back series bike/ski warmup :30 sec deadhang 10 shoulder flexion + 10 shoulder abduction + 10 shoulder extension 10 ring rows 10 glute bridges 10ea sl bw dl :30 sec deadhang 10 shoulder flexion + 10 should...
Steamboat Strength and Conditioning – SSCMetcon Warm-up foam roll thoracic 7 plank to downdog 7ea half kneeling alligator mouth on wall 3ea tempo bent arm bar (3sec down and up) 7 forearm plank to downdog 5ea half kneeling straight arm sweep on wall 5ea bent arm bar + pause (3sec pause at bott...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) foam roll calves and shins and knees 2 position calf stretch foam roll hip flexors 14 walking quad stretch 14 walking figure 4 stretch 7 up/downs 7ea table top rotations 14 high knees in place 14 butt kicks in place 3 pause b...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Lacrosse ball shoulder blades Lacrosse ball upper lats Hollow arch on wall Ballerina :40 sec deadhang 15 shoulder flexion 2x 1 deadlift+1 shrug+1 highpull+1 muscle + pause strict press :40 sec lat active 15 shoulder abduction 2x 1 tall dr...
Steamboat Strength and Conditioning – SSCMetcon Rest Day