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) 2rds: –30 Plyo Skier –:25 sec ea Bent knee side plank –8 Forearm Plank to Downdog –8 Sumo Inchworm –50 Alternating Toe Taps –15 Supra Front Raise –8ea Crossbody Dumbbell Clean...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 500 Meter Row/Ski Dynamic Warm Up 1x: –5ea 90/90 to Lunge –Turkish Sit up + 5 Screwdrivers x 3ea –8 Plank to Downward Dog –8ea Kneeling Shoulder Taps –5ea High Knee Tuck + Lunge & Ro...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 RDS 200m Row/Ski Lying Supine Wall Series 2 RDS :30 Hollow Hold 8ea S. Leg Deadlift + Reverse Lunge 30 Little Hops 3 RDS 5 Straight Leg Sit ups 3 S. Arm KB Swing 3 S. Arm KB Clean 3 S. Arm KB Squat *do right hand th...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Easy AMRAP x 8-minutes: –30 Jumping Jacks –5 Sumo Inchworm –10 Dumbbell Good Morning –5 Reverse Grip Press – RT –5 Bent Over Dumbbell Row – RT –5 Reverse Grip Press...