Steamboat Strength and Conditioning – SSCMetcon Metcon (Time) THROWDOWN SPRINT RX: 12-9-6 Pull-ups Power Snatch (115/75) 9-6-3 Chest to Bar Pullups Overhead Squat (125/85) 6-3-1 Bar Muscle Ups Snatch (135/95) Scaled: 12-9-6 Pendl...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Easy AMRAP x 8-minutes: –30 Plyo Skier –10 Sumo Inchworm –10 Kettlebell Sumo Deadlift –10 Scap Pull Up –3 Kip Swing Metcon Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Running drills 2-3 rds: 3 stationary hops/3 forward hops x 3 Run 2 Round: –5ea Lying Thoracic Rotation w/ a :01sec pause each way –5 Plank to Downdog –8 Tempo Plate Squat –6ea Crossbody Muscle...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY COACH MAGGIE!!! Warm-up Warm-up (No Measure) Jump Rope 4xs: –:20sec ON –:10sec OFF //Any Jump Rope Variation.// Dynamic Warm Up 1x: –10ea Lying Leg Swing –5ea Lying Leg Crossover –5-10 Roll Over V Sit...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Bike/Ski Erg 2x: –:40sec Easy –:20sec Hard 1 Round: –10 Bootstrapper –12 Russian Swing (light) –10 Goblet Squat (light) –:20sec Dead Hang –10ea Way Crab Walk (forward & b...