Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Row 150m – drive only (straight arm) * at catch elbows need to touch knees – hips are behind shoulders *as you begin the drive hips stay behind shouldersthen shoulders stack over hips 10 inchworm 10 roll over v-si...
Steamboat Strength and Conditioning – SSCTeens Warm-up Burgener Warm Up (Snatch) Snatch (- Heavy Single Snatch (10-12 minutes)) Metcon (Time) 20/16 Calorie Row 30 Burpees 20/16 Calorie Row 24 Burpee Box Jump Overs (24/20) 20/16 Calorie Row 18 Burpee Box Get Overs (30/24)
Steamboat Strength and Conditioning – SSCOlyClub () Warm up Warm-up 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 ** full...
Steamboat Strength and Conditioning – SSCTeens Warm-up 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10 yd lunge walk – torso twist toward...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 1 Round: 50′ walk on toes 50′ walk on toes backward 50’walk on heels 50’walk feet turned out 50’walk feet turned in 25’lunge walk with arms locked out in the overhead position 25’lung...