Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Foam Roll calves/shins 20 tippy toe walks 20 heel walks 10 calf raises 5ea single leg calf raises – slow decent 10 toe raises 30 singles 30 singles front back/side to side 30 penguin claps 15 lofty singles 15 single sin...
Steamboat Strength and Conditioning – SSCMetcon “9/11” (Time) FOR TIME 2001m Run* 11 Box Jumps (24/20) 11 Thrusters (115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power Clean 11 Toes to Bar 11 Deadlifts 11 Push Jerks 2001m Row RX+(30/24)|(155/105) *...
Steamboat Strength and Conditioning – SSCMetcon Workout Option 1 Workout 1 (8 Rounds for time) Bike/Burpee Intervals Freedom (RX’d) Every 2:00 (16:00) 12/10 Calorie Assault Bike or 10/8 Echo 6 Burpee Box Jump Overs (24/20) Independence Every 2:00 (16:00) 10/8 Calorie Assault Bike or 8/7...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) partner 1: ski Partner 2: 10 single leg raises 10 single leg crossovers 5 roll over v-sit :15 bent knee hollow hold partner 1: ski Partner 2: 10 alternating scorpion 5 wormy pushups 10 alt slow groiners :15 sec hollow hold 3...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2:00 bike/ski 2-3rds low back/hamstring series :30 sec deadhang 15 shoulder flexion :30 bent knee hollow :30 sec deadhang/lat active 15 shoulder abduction :20 superman :30 sec lat active 15 shoulder flexion :20 hollow hold 5...