Steamboat Strength and Conditioning – SSCMetcon Warm-up Dynamic Warmup (inside or outside) 50′ High Knees 50′ Butt kicks 100′ Karaoke 50′ Skip 50′ Skip Backwards 10ea tabletop rotations 10 plank to downdog + heel pump 10 Progressing bootstrappers (outside) 50...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:00min bike/ski Foam Roll Thoracic :45 min bike/ski Foam Roll calves and shins :30 bike/ski Foam Roll Lats 10 little hops 10 big hops 10 knee circles ea :10 sec deadhang+ :10 sec lat active + 10 lat pull-ups 20 alt straight...
Steamboat Strength and Conditioning – SSCMetcon Warm-up bike/ski 2:00min bike/ski 2:00min lacrosse ball in upper hamstring – sitting on box hamstring PNF :30 plank hold 12 straight leg sit-ups 12 alt v-ups lacrosse ball hip flexor 3 position hip flexor stretch :45 deadhang 10 shoulder fl...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:00 row leg drive only – no lean back 10 plank to downdog 10ea single leg bw deadlift 1:00 row – leg drive with lean back 10 alt shoulder taps – static 10 shoulder taps – dynamic 10ea sl kb deadlift 1...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Bike :30 sec arms only hip flow :35 sec deadhang 15 shoulder flexion foam roll low ribcage/obliques Bike :45 sec legs only glute activation series :35 sec deadhang 15 shoulder abduction kb psoas/abs Bike 1:00 5ea thread the n...