Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY MIA!!! Warm-up Warm-up (No Measure) Bike/erg 3xs: –:20sec Easy –:10sec Hard Dynamic Warm Up 1x: –10ea Lying Leg Swing –10ea Lying Leg Crossover –10 Roll Over V Sit Bike/erg 3xs: –:20sec Easy...
Steamboat Strength and Conditioning – SSCMetcon HAPPY BIRTHDAY TYSON! Warm-up Warm-up (No Measure) 300m jog together then; 10 Plank to Downdog + t spine pulse 10 Up Dogs 10 Ostrich :20 Deadhang 2RDS then; P1- 5 Up Downs +5 Kip Swings+ 5 Ring Rows P2- Row switch, 2RDS then; 5 Burpees Over the B...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –100 Single Unders –5 Inchworm + Scorpion –10ea High Plank to Calf Stretch –10 Glute Bridge –:30 sec Bent Knee Hollow 1 Round: –50 Side to Side Jump Rope –8ea Single...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Trail Run 1x: -400m Jog *Trail run has your athletes running in a single file line. Athletes will slowly start running and the athlete from the back will run to the front. The now athlete from the back will also run t...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –:90 sec bike/erg with :15 sec bursts –10 Sumo Inchworm –5ea Kossack Squat w/3 sec pause at bottom –10 ea single leg DL BW –:20 sec hold Dead bug ea 2 Rounds: –:90 sec bike...