Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Partner Warm Up: (each athlete will complete 1 round) Partner 1- 2:30 minute bike/ski/run Partner 2- AMRAP 20 Banded Good Morning + 15 Band Pull Aparts + 10 Banded Press + 5 No Push Up Burpee Then… Partner 1- 2:30 min...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Row 150m straight leg 10 Hip/Hamstring Flow 10 Ring Rows :20 sec ovhd hold :20 RKC Plank Row 150m straight arm 10 alt Lunges 10 sec deadhang + 10 sec lat active + 10 lat pullups 7 ea strict press + :20 Straight Arm Pl...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3 min warming: bike/ski 3 min Flow: arrested superman + overhead press + pushup + downdog + thread the needle mobility/activation: lacrosse ball front of shoulder/back of shoulder banded IR/ER banded pass thru plus se...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Partner 1: 100m Straight Arm Row 100m Straight Leg Row Partner 2: 4 ea Scorpion + pause 8 ea Supine Bent Knee Rotations Partner 1: 150m Pause Row 150m Row Partner 2: 4 ea Plank + leg thread under + leg swoop over 8 ea...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warming/activating: –10 PVC Pass Thru –10 PVC Around the World –15 Band Pull Aparts –10 Behind the Neck Banded Press :30ea lacrosse ball pec smash 5 prone snow angel into a press + 3sec pause i...