Steamboat Strength and Conditioning – SSCMetcon Warm Up – 1 min row/ski :20 easy, :20 moderate, :20 hard -:30 lacrosse ball inside/outside front of knee -10 ea knee circles – 10 up/downs – 5 plank to pike walks – 5 ea lateral box step up – :20 plank – 1 min...
Steamboat Strength and Conditioning – SSCMetcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP: 5 Candlesticks 10 MB Step-ups (20/14 lb.) 15 Heel TapsStimulus: Lots of hips today – you will find that your muscles will wear out before your lungs. Movements should be done unbroken tod...
Steamboat Strength and Conditioning – SSCMetcon Warm Up – 1 min. bike/ski – 1 min. LAX Upper Mid-Back, each side -5ea Neck/Shoulder Floss – 3x tripod – 5x Frog Holds or attempts – 5x Headstand attempts or Hold for 1 min – :20 sec deadhang – :10 lat act...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 750m row/ski – increase intensity even 250m 1 rd: 5 inchworm + 4 scorpion 5 each sa db deadlift 15 thoracic pushups :10 sec top of ring support 5 ea sa db swing 7 ea sa thoracic pushup 5 jump to support slow negative 5 ea sa db hang...
Steamboat Strength and Conditioning – SSCMetcon Warm Up :90 Machine of Choice 8 Alt. Plank Shoulder Taps 4 Plank to Downdog 3x 4ea. Single Leg Lying Leg Swings 4 Straight Leg Sit Ups 3x :10 Deadhang :10 Handstand Hold 3x 5 Ring Rows 8ea. S. Arm Farmers March 3x then; 10 Kip Swings 2x “Be...