Steamboat Strength and Conditioning – SSCMetcon Warm Up 2 rds: lacrosse ball feet work Calf raises 20 single-unders banded ankel work 10 banded side-steps each direction 10 air squats 2 rds- all on right then left 5 DB DL 5 DB Russian Swing 5 DB Cln 5 DB Squat Double under progression: singles...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1:00 bike/ski then 2 rds: foam roll quads 5 eccentric quad strengthening 10 cyclist squats 1:00 bike/ski then 2 rds: foam roll hip flexors hip flexor stretch 10 supine psoas march 3 sets: :30 bike sprint – Rest 1:30 between sets. Metcon (...
Steamboat Strength and Conditioning – SSCMetcon Strength Push Press EMOM 9: 1 push press Warm Up 1 set: 2:00 bike, row, or ski 1 set: 10 alternating Samson stretch 10 push-ups to down dog 10 unweighted Kang squats 1 set: 10 tuck jumps 10 shoulder presses (empty barbell) 10 KB deadlifts 10 box...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 2RDS :30 Machine 8 Plank to Downdog + Pigeon :30 Machine 4eax 2 Position Squat on Rig :30 Machine 8ea S. Leg Lying Leg Swing (Crossover 2nd round) 3 Burpees (focusing melting into the floor at the bottom) 3 Air Squats (5 seconds down, 5 s...
Steamboat Strength and Conditioning – SSCMetcon Warm Up 1 round: 20 plank shoulder taps 8 up/downs 5ea pause groiners 8 Progressive Bootstrappers 1 round: 20 pike plank shoulder taps 8 burpees 5ea dynamic groiners 8 Kang Squats wod prep: :15 sec handstand hold 2 DBall Deadlift 2 DBall to Knees...