Steamboat Strength and Conditioning – SSCMetcon Warm Up partner people – partner one rows while partner 2 does movements: 1 rd: 20 tippy toe walk 20 heel walk 10 little jumps 10 big jumps 10 alt box step ups 10 plank to down dog 10 Childs pose arm lifts 5ea thread the needle ea way 5 boo...
Steamboat Strength and Conditioning – SSCMetcon Warm Up Bike/Ski 1 min :45 sec each shoulder blade smash 10 ea PVC er stretch Bike/Ski 1 min :45 sec each front of shoulder smash 10 ea PVC er stretch 10 PVC Pass thru 10 PVC Around the worlds 10 Behind the neck PVC Press 10 Squats 5 PVC Waiter h...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 set: 10 leg swings/leg 10 bodyweight good mornings 10 walking reverse lunges :30 narrow stance air squats (keep heels down) 1 set: 10 lateral leg swings/leg 10 ea single leg bodyweight deadlift :30 alternating standing figure four stret...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 set: 2 position squat on rig x3 10 reach sky touch toes + pulse 10 elbow plank to downdog 10 Up/Downs 2 position squat o rig x 3 1 set: 50-ft broad jump 5 air squats 50-ft bear crawl 5 air squats 50-ft alternating spiderman pose 5 air s...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 set: 1 minbike/ski erg :20 sec deadhang 10 single-leg DB deadlifts/leg (focus on keeping the chest up) 10 sit-ups 1 set: 1 minbike/ski erg :20 sec lat active 10 DB deadlift + shrug (focus on the setup) 10 v-ups 1 set: 1 minbike/ski erg...