Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 3RDS :40 Bike/Ski :20 Hollow Body Plank Rocks (on hands) 2RDS :30 Tippy Toe Walk :15 ea S. Leg Top of Calf Raise Hold 30 Lateral Single Unders 3RDS :20 Plank to Pike Inchworms :20 Handstand or Pike Hold 6 Strict Press...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike, Row, Run or Jump Rope 3xs: –:45sec Easy –:15sec Hard *Increase speed with each round. 2 Rounds: –8 Bootstrapper –8 Scap Pull Up –8 Kip Swing –8 Plate Squat + Press Away...
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) –Bike/Ski Erg 2 minutes @ an easy to moderate pace –5 ea 90/90 Lunge –3 ea Floating Bear Hold + Rotation 27 Squat Warm Up 1x: –1 rep in each position –Bike/Ski Erg 2 minutes @ an easy to...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –:90 sec bike/Ski erg –12 ea Bent Knee Side Plank + Rotation –Turkish Sit-up + 3 Screwdrivers x 4 –5 Sumo Inchworms –5 Up/Down 1 Round: –:90 sec bike/Ski erg –12 ea B...