Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1:00 bike – arms only 10ea KB Hip Opener 10ea Bent Knee Side Plank + Hinge 10ea dumbbell bent over row 1:00 bike – legs only 10ea KB Hip Opener 10ea Banded Hip IR/ER 10 Banded Lat pull-down with slow eccentric 1:0...
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 10 sets “Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower. [Rowling](https://www.youtub...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Foam roll calves and shins then: 20 Tippy Toe Walk 20 Heel Walk 10 Calf Raises 10ea single leg calf raises 20 toe raises 30 singles 30 lofty singles Barbell roll forearms/biceps then: 10 lying leg swings ea 10 lying leg cross...
Steamboat Strength and Conditioning – SSCMetcon Rest Day get outside