Steamboat Strength and Conditioning – SSCMetcon Warm Up (No Measure) bike/ski :45 30 singles 20 ostrich walk 5 groiner + bootstrapper 5 up/downs bike/ski :45 30 singles 20 hamstring scoop 5 lunge + squat 5 up/downs db deadlift db lunge db swing db clean db squat Metcon (Time) Partner Bike 3 mi...
Steamboat Strength and Conditioning – SSCMetcon Warm Up (No Measure) foam roll upper back/lats :30 deadhang 10 shoulder flexion – heavier 10 up/downs 10 little hops + 10 big hops green band lats :30 lat active 10 shoulder abduction – heavier 5 pause burpees 10 alt box step ups gree...
Steamboat Strength and Conditioning – SSCMetcon Warm Up (No Measure) 2 sets: plank leg thread under plank leg sweep over banded sa kb distraction/swing :20 supinated grip deadhang 12 shoulder flexion :20 supinated lat active 12 shoulder abduction :20 handstand hold 12 shoulder extension PVC/Ri...
Steamboat Strength and Conditioning – SSCMetcon Warm Up (No Measure) foam roll upper hamstrings kneeling pelvic tilts – hamstrings get long Row Progression: set up- find the catch *on sits bones – pelvic rocks to find this position *shoulders in front of hips find the finish *sligh...
Steamboat Strength and Conditioning – SSCMetcon Warm Up (No Measure) 1:00 bike/ski 16 walking quad stretch 16 walking knee squeeze 16 walking figure 4 16 ostrich 1:00 bike/ski :30 bike/ski 10 plank to downdog 10 forearm plank to downdog 10ea side plank rotation :30 bike/ski right side –...