Steamboat Strength and Conditioning – SSCMetcon Warm-up 3 rds: 5 Inchworm 5 up downs 5 Bootstrappers + reach 5 Air Squats 5 Plank to Downdog 5 Plate Ground to Overhead DB Progression: right then left – 3 db dl 3 db clean 3 db squat 3 db press 3 db thruster 3 db muscle snatch 2 db alt mu...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 3RDS 5 Inchworm + Updog 8 Cat Cow 10 Plank to Downdog :30ea Pigeon Rotations 8ea Lying Leg Swing 6ea S. Leg Deadlift (BW) :20 Machine Sprint 2RDS :30 Top of Calf Raise Hold 30 KB Toe Taps 7 Russian KBS :20ea OH KB HOLD 5 KBS 3ea TEMPO Ste...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 2 sets: :20 single-unders :20 hollow rocks :20 squat hold – Rest :10 between sets. 2 sets: :20 single-single-double :20 kipping leg raises :20 air squats – Rest :10 between sets. 2 sets: :20 double-unders :20 knees-to-chest :20 goblet squ...
Steamboat Strength and Conditioning – SSCMetcon Warm Up Dynamic warmup 1x: 20 Jumping Jacks 10 little arm circle forward and back 10 big arm circle forward and back 20 fast mountain climbers 5 Inchworm 5ea lunge + rotate 20 slow groiner 10 front back arm swings 10 up down arm swings 20 fast gr...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 set: 2:00 row, bike, or ski 1 set: 20 banded pull aparts 20 banded face pulls 10 ea banded straight arm scap pull down 1 set: 1:30 row, bike, or ski 1 set: 20 banded pull aparts 20 banded face pulls 10 ea banded straight arm scap pull d...