Steamboat Strength and Conditioning – SSCTeens Warm-up Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) Bench Press (Bench Press: 5 sets x 3 Tempo Bench Press @70% of 1RM *Tempo = 3-second negative...
Steamboat Strength and Conditioning – SSCOlyClub () Warm Up (No Measure) 1. Crossover Symmetry or Banded 7’s 2. Mayhem Hip Halo Activation 3. Barbell Prep Burgener clean warm-up Front squat skill transfer exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean Movement Prep (Checkmark) 3...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Bike :45 – legs only 1:00 ea foam roll quads/inner thigh/knee/hip flexor 20 walking quad steps 10 quad eccentrics Bike :45 – arms only 1:00ea lacrosse ball hip flexor 3 position hip flexor stretch 20 alt banded ps...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 200m walk as a group 5 inchworm 5 plank to downdog 5ea slow groiners 20 tippy toe walk 20 heel walk 3ea 2 position calf stretch 10 calf raise 5ea single leg calf raise run 200m as a group 4 alt box step ups 8 air squats 8 kb...
Steamboat Strength and Conditioning – SSCTeens Warm-up Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets) -into- 3 sets: 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Wall Balls 10 Box Step Ups 5 Russian Kettlebell Swings Metcon (Time) 30-25-20-15-10 Wall Ball...