Steamboat Strength and Conditioning – SSCMetcon Warm-up Dynamic Warmup: 50′ High Knees 50′ Butt Kicks 100′ Grapevine 50′ Skip 50′ Skip Backwards 10 cat/cow 10ea Quadruped Lateral Hip Drops 10 ea Hip Flexor/Hamstring Flow Dynamic Warmup: 50′ Ankling 50′...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2RD –:20sec Mountain Climber –:20sec High Knees 1RD –5ea Spiderman Lunge + Rotation –8 Air Squat + Reach/Reach, Stand –:20 OH Barbell Hold + 3 Strict Press –6-8 Ring Row 2RD –...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Row/Ski Erg 2xs: –:45sec Easy –:15sec Hard Dynamic Warm Up 1x: –10ea Lying Leg Swing –10ea Lying Leg Crossover –10 Roll Over V Sit –8 Inchworm + Push Up –8ea Thoracic Rotation...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round For Quality: –:45 sec Bike/Ski Erg –Squat- ankles elevated, barefoot, toes forward, under hips, 10 reps, 5 seconds in the bottom –Ankle dorsi drills 10x pulses, active toes, heels on the grou...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warmup 1x: –10 ea small arm circles –10 ea big arm circles –10 arm swings up and down –10 arm swings front and back –10ea High Knee Tuck –10ea Figure Four –10ea Hamstr...