Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski 1:00 5 up/downs 5 plank to downdog 5ea scorpion 5 wormy pushups bike/ski 1:00 10 slow groiners 5 bootstrappers 3 slow air squats – focus on knees 3 slow air squats – focus is hip crease below the knee 3 s...
Steamboat Strength and Conditioning – SSCMetcon Rest Day Rest Day
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike – legs only/row- leg drive only 15 thoracic pushups 10ea scorpion 15 glute bridges bike – legs only/row- leg drive only bike – arms only/row- leg drive + lean back only 20 plank shoulder taps 10 wormy p...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2rds: 1:00 ea lacrosse ball glute 20 pulses ea posterior hip capsule stretch 7ea banded step over + lunge 3 deadlift 3 muscle clean 1 strict press + :20 hold 10 shoulder taps static + 10 shoulder taps dynamic 3 tall clean dro...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) lacrosse ball shoulder series – upper trap/first rib – shoulder blades :20 bent knee hollow :20 bent knee side plank hold :20 quad hold 10 ea bent knee side plank + hinge :10ea floating quad 10ea bent knee side pl...