Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 2 Rounds: –:90sec Bike/ski @ an easy pace –:10 sec Bent Knee Side Plank + 5 Rotations + 5 Hinge –3 ea Floating Bear Hold + rotation –20 Alt. Mountain Climbers –8 Bootstrapper –10 La...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1x: –1min Row/Ski Erg –5 ea 90/90 Lunge –Turkish Sit up + 3 screwdrivers x 3 –10 High Knee Tuck + Twist –:30sec per side Single Leg Balance w/ T-hold –:30sec Bent Knee Hollow Hold...
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, Row, Ski Erg, Run or Jump Rope 5xs: –:45sec Easy Pace –:15sec Hard Pace Foam Roll: Coaches choice Strength Metcon (No Measure) 2 rounds: 8/side Eccentric Lateral Lunges (5 sec lowering) 8 Eccentric K...
Steamboat Strength and Conditioning – SSCMetcon Happy Birthday Coach Ronni Warm-up Warm-up (No Measure) 2 min Row/Bike/Ski 1x: –5 Sumo Inchworm –10 Scap Push Up –10 Shoulder Taps –:25 sec Bent Knee Side Plank Hold –5 Lunge, Lunge, Squat –8 Supra Front Raise...