Steamboat Strength and Conditioning – SSCMetcon Happy Birthday Max Janicek!! Warm-up Warm-up (No Measure) 3-minute Row, Bike or Ski Erg *Add a :10sec hard burst throughout. Dynamic Warm Up 1x: –10 Bootstrapper –5 ea 90/90 Lunge –10ea Sky Reach –10ea Kneeling Shoulder Ta...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike, Row or Ski Erg 4xs: –:20sec ON –:10sec OFF 1 Round: –5 Inchworm + Push Up –8 Alternating Box Step Up –15 Banded Good Morning –15 Banded Pass Through –:20 Deadhang Coache...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –30 Single Jump Rope –10 Sumo Inchworm –15 Scap Push Up –:20sec Pike Hold –5 Plate Deadlift –5 Plate Swing –5 Plate Ground to Overhead 1 Round: –30 Single Jump...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3 min Bike/Ski Erg 2 rounds: –10 Ostrich Walk –10 Thoracic Pushups –10 ea Bent Knee Side Plank + Hinge –10 Plank to Downdog –20 Banded Pull Aparts Barbell Warmup: –5 Romanian Deadli...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –1min Bike/Row/ski –10 Bootstrapper –6ea Suitcase Dumbbell Deadlift –6ea Single Side Dumbbell Squat –6ea Single Side Dumbbell Reverse Lunge –Turkish Sit-up + 3 Screwdriver...