Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2 min machine low back series then: 2 rds: 5 inchworm 5 bootstrappers 5 plank to downdog + pike hold 5 deadlift 5 squats 3 handstand negatives Strength Deadlift 5 sets of 2 Deficit Deadlifts @70% of 1RM Strict Deficit Han...
Steamboat Strength and Conditioning – SSCTeens Warm-up Hip Halo Warm up + Banded 7’s -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) Deadlift (Deadlift: 2 Deficit Deadlifts x 5 sets @70% of 1RM) Strict Handstand Push up (Str...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1 min row *hinge + half slide + full slide 20 ostrich walk 20 forearm thoracic pushups 10 alt moose antlers hamstring stretch – coaches choice 1 min row – pause rowing 20 db romanian death march 10ea single arm db...
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 Warmup 30 Jumping Jacks 15 Glute bridge 10 shoulder rolls + :20 sec goal post hold 8 plank to downdog 20 Jumping Jacks 5ea single leg Glute bridge 4 ea scorpion 8 alt single arm plank to downdog 10 Jumping Jack 5 Glute bridge+ 3 sec pause 8 prone...