Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski 2:00 barbell in rig – hamstrings/knees bike/ski 2:00 2 position calf stretch on rig 8ea hamstring floss 10 kb deadlift 10 alt box step ups 10ea single leg raises 7ea single leg kb deadlift 5ea lateral box step...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Foam roll hip flexors 3 position hip flexor stretch 20 banded psoas march Foam roll quads 20 walking quad stretch 10 quad eccentrics :30 deadhang 15 shoulder flexion 10 banded lat pull downs :30 lat active 15 shoulder abducti...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Foam Roll Calves/Shins Foam Roll Knees 2x: 5ea single leg calf raise 5 bootstrappers 5 forearm plank to downdog 1x: 30 single jump rope 5 arrested air squat 10 straight leg sit-ups 20 single jump rope 5 kang squat 10 alt v-ups 10 single j...
Steamboat Strength and Conditioning – SSCMetcon Workout 1 (Time) “Nailed it” Freedom (RX’d) 10 Rounds 10 Dumbbell Bench Press (50s/35s) 10 Dumbbell Deadlifts (50s/35s) (KG conv: 22.5/15 DBs) Independence 10 Rounds 10 Dumbbell Bench Press (35s/25s) 10 Dumbbell Deadlifts (35s/2...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Coaches choice mobility/stretching 1:00 ski/bike 20 tippy toe walks 20 heel walks 10ea knee circles 10 little jumps 10 big jumps 10 alt box step ups 5 box jumps 3 box jump overs 1:00 ski/bike 10ea lunge to hamstring stretch (...