Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Row, Bike or Ski Erg 3xs: –:45sec Easy –:15 Hard My plate & me 2-3xs: –12 Plate Overhead Walking Lunge –10 Plate Ground to Overhead –8 Plate Sit-Ups –6 Burpee to Plate Specific...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Foam Roll 1x: –1-2min per side Foam Roll Quads & Hips –1-2 min Foam Roll T-Spine 2 Rounds: –1 min Bike/Ski Erg –:10 sec Bent Knee Side Plank Hold+3 Rotations + 3 Hinge –:15 Sec Float...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm Up 1x: –1 min on bike/ski erg/rower –10 Small Forward Arm Circles –10 Small Backwards Arm Circles –10 ea Lying Leg Swings –5 ea Crossover Leg Swings –10ea Samson Lunge...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY DEBBIE!! Warm-up Warm-up (No Measure) 1min Row/ Ski Erg @ a moderate pace –8 Bent Knee Side Plank w/ Hinge –12 ea KB/DB Screwdriver Easy AMRAP x 9minutes: –50 Mountain Climbers –10 Bootstrapper –20 Ban...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY ELLIOT!!! Warm-up Warm-up (No Measure) 1 Round: –1min Bike/Ski Erg –10 ea Bent Knee Side Plank w/Rotation –12 ea DB Supra Front Raise –10ea Lying Leg Swing –10ea Lying Leg Crossover –5 Roll Over...