Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm Up 1x: –30 Jumping Jacks –10ea Hamstring Sweep –5 Sumo Inchworm –10ea High Plank to Calf Stretch –30 Forward Jumping Jacks –10ea Lying Quad Stretch –10ea Prone Ly...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Dynamic Warm Up 1x: –10ea Lying Leg Swing –5ea Lying Leg Crossover –10 Roll Over V Sit –5ea Spiderman Lunge + Rotation 1 Round: –:20sec moving thru bottom of squat and hips up –:20s...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) 1 Round: –1min Bike/ski erg –5ea Kneeling Shoulder Taps –:20sec Bent Knee Hollow –:20 sec dead hang –5 Worm Pushups 1 Round: –1min Bike/ski erg –5ea Thoracic Rotation –:...
Steamboat Strength and Conditioning – The Phoenix Warm-up Warm-up (No Measure) Partner Warm Up: Partner 1- 3 min Bike Partner 2- 3 min AMRAP 5 Fast Bootstrapper + 8 Straight Leg Sit Up + 6 Alt Lat Crawl + :20sec Dead Hang *switch Partner 1- 2min Bike or Row Partner 2- 2 min AMRAP 10 Kettlebell...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warm-up (No Measure) Partner Warm Up: Partner 1- 3 min Bike Partner 2- 3 min AMRAP 5 Fast Bootstrapper + 8 Straight Leg Sit Up + 6 Alt Lat Crawl + :20sec Dead Hang *switch Partner 1- 2min Bike or Row Partner 2- 2 min AMRAP 10 Kettlebell S...