Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 rounds: –:45sec Row/Bike/Ski Erg –10ea Bent Knee Side Plank + Hinge –10 Bootstrapper –6ea Reverse Lunge 2 rounds: –:45sec Row/Bike/Ski Erg –1/4 Turkish Sit-up + 5 Screwdrivers x 3...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Partner Warm Up 1x: Partner 1- 2min Row Partner 2- AMRAP 3 Inchworm + 8 Walking Lunges + 8 Air Squats *switch Partner Warm Up 1x: Partner 1- 2min Ski Partner 2- 6 Touch Toes and Reach + 6 Alternating Box Step Up + 6RD...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Easy AMRAP x 8-minutes: –8 Sumo Inchworm –8 ea Bent Knee Side Plank + Rotation –8 PVC Pass-Thru –8ea PVC Around the World –8 PVC Snatch Deadlift –8 Up/Down Broad Jump Specific Power...
Steamboat Strength and Conditioning – SSCPowerLifting Warm-up (No Measure) Lax Ball Rolling: Feet Hips Traps Pecs/collar bone Dynamic: Sock Walk- F/B, L/R Knee hug to lunge lateral lunge figure 4 SL reach Spider Man Inch Worm Fast Dynamic: Side Shuffle carioca Skips: F/B, L/R Baby Knees to Hig...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3 min on a machine FOCUS – BRACING Foam roll Smash – hip flexors Stretch hip flexors 1 round: –10 Single Leg Raise/ 10 Leg Crossover –10 cat/cow –:30 floating bear hold –10 Deadbug...