Steamboat Strength and Conditioning – SSCMetcon Warm-up P1- :45 Bike, Legs Only P2- Sumo Inchworm + Scorpion *switch P1- :45 Bike, Arms Only P2- Bootstrappers *switch P1- :45 Bike P2- 5ea Two Position Lunge Rocks *switch then; 5 Up Downs :20 Deadhang 5 Air Squats 5 KB Deadlift 5 Burpees 10 Kip...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Partner chipper As a pair, grab a plate (25/15lb – or lighter) and complete the following work, one person working at a time: 40 cal row 40 plate presses 40 plate bent over rows 40 cal row 40 plate ground-to-overhead Shoulder mobili...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 10 inchworm 10cat/cow with rockback 10eaplate halos 3 position thoracic wall sweep 10 plank to downdog 10eachilds pose single arm raise 20 plate bent over rows 3 position thoracic wall sweep 10 forearm plank to downdog 5ea moose antlers 2...
Steamboat Strength and Conditioning – SSCTeens Warm-up 2 rounds: 10m bear crawl 10 Hip touches 10 Shoulder taps 5 minutes double under practice – single-single-double pattern – consecutive double unders – single leg double unders – triple unders ADVANCED (Time) 5 rounds for time: 10 Handstand...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Bike/Ski :90 hip flow Bike/Ski :90 green band lat series 2rds: :20 bent knee side plank/+ hinge :20 deadhang/lat active 20 banded pull aparts 2 rds: 8 progressive bootstrappers 10 kip swings 12 banded lat pulldown 2 rds: 8 Pause Air Squat...