Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Bike/ski 1:00 green band lats and low back Lacrosse ball wall low back Wall Squat Series Wall hollow arch Wall ballerina Kang Squats Bike/ski 1:00 Burgener Warmup – Clean 3 of each Down and up Elbows high and outside Mu...
Steamboat Strength and Conditioning – SSCOlyClub () Warm-up 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 ** full details in...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 10 strokes straight leg row (pay attention to what the seat does as you swing body forward) 10 strokes straight leg row + half slide 10 strokes straight leg row + full slide **pec lacrosse ball foam roller smash 20 ostrich wa...
Steamboat Strength and Conditioning – SSCTeens Warm-up Burgener Warm Up (snatch) Power Snatch (1 Power Snatch x 5 sets (moderate-heavy weight) *Athletes may build up across the 5 sets or stay the same. Do not work up to a max!) Metcon (Time) For time: 40 Wall Balls (20/14) 20 Power Cleans (95/...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Bike/ski 3:00 then: 10 inchworms 20 banded pull aparts 2 position squat on rig x 3 20 w banded pull aparts 10 standing leg swings ea 10 ea crossbody banded pull aparts 10ea bent knee side plank + hinge Burgener Warm-Up 3 of e...