Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) banded hamstring/glute series 2 position calf stretch 3 position hip flexor stretch 8 leg swings ea 16 ostrich walk 16 knee squeeze 16 figure 4 plate dl plate ground to overhead +pause plate ground to overhead Move for Indepe...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2:00 ski/bike :30 sec each foam roll smash calves :30 sec each foam roll hip flexors 20 tippy toe walks 5 calf raise w/ 3 sec pause 3 sec decent 5 single calf raise w/ 3 sec pause 3 sec decent 20 alt quad stretch 20 alt knee...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2:00 bike/ski 2 rds: pvc lat stretch pvc pec opener pvc behind the back IR/ER banded 7’s PVC- in rig: snatch shrug snatch highpull snatch muscle power position PVC: pause snatch deadlift snatch shrug snatch high pull muscle snatch +...
Steamboat Strength and Conditioning – SSCMetcon Warm-up foam roll thoracic/lats/hip flexors 1:00 bike/ski erg 16 ostrich walk :30 deadhang 16 shoulder flexion :45 bike/ski erg 16 walking quad stretch :30 lat active hang 16 shoulder abduction :30 bike/ski erg 16 walking knee squeeze :30 kip swi...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 10 strokes leg drive only 10 strokes leg drive + lean back +pause 10 strokes pause rowing 8ea hamstring nerve floss 8 plank to downdog 8ea slow groiners 10 glute bridge 20 banded low trap row 10 progressive bootstrappers clean deadlift cl...