Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1:00 min Bike/Ski Erg The 2 Rounds: –:20 sec Bent Knee Side Plank Hold (+hinge second rd) –1/2 Turkish Sit up + 3 Screwdrivers x 3ea –:10ea Floating Bear Hold 1:00 min Bike/Ski Erg The 2 Rounds:...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) :30 Bike/Ski -easy 8 Up Dog to Down Dog :20 Deadhang 6 Ring Rows 10 Walking Lunges 8 Straight Leg Sit Ups :30 Bike/Ski -moderate 5 Up Downs 5 Lat Pull Ups + 5 Scap Pull Ups 6 Kipping Ring Rows 8 Alt Step Up 8 Ab Mat S...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) foam roll session: calves, lats, quads, glutes Then: –30 singles –5ea Reverse Lunge –10 Ring Rows –20 Alt Shoulder Taps –30 Singles – (15 front to back/15 side to side –5ea Re...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3 min bike/ski Smash/warm/activate – 1 Round: 1:00 Scap Smash 15 Thoracic Pushups 15 Banded Floor Press 15 Banded Glute Bridges 6 Alt Dead Bug + Pause 1:00 Scap Smash 10ea SA Thoracic Pushups 6ea SA Dumbbell Ban...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Warmup 1-2 rds: –4 ea Moose antlers –8 Progressing Bootstrappers –3 Single Leg Dumbbell Deadlift – rt –3 Single Arm Dumbbell High Pull- rt –3 Single Arm Dumbbell Squat- rt –re...