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 (No Measure)...
Steamboat Strength and Conditioning – SSCTeens Warm-up Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 30 sec Assault Bike 5 alt. V-ups (each side) 5 Knees to Elbows 5 1¼ Squats (empty bar) In The Hole Front Squat (5 sets x 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM * R...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 3 min machine hip flow :10 sec deadhang + :10 sec lat active + 10 lat pull-ups (supinated) 10 little hops + 10 big hops + 4 alt step ups 5 up/downs 5 kip swings + 5 kipping knee raise 3 up/down + box jump 3 kip swings + 3 ttb...
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 snatch warm-up – Snatch skill transfer exercises – 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Mov...
Steamboat Strength and Conditioning – SSCTeens Warm-up 2 sets: 1:00 Bike 1:00 Run 1:00 Ski -into- Build up on hand-over-hand sled pull or Manmaker weight Metcon (Time) 2,000-m Echo Bike 10 Manmakers 2×35/35 1,600-m Assault AirRunner 10 Manmakers 2×35/25) 800-m SkiErg 10 Manmakers 2...