Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (60% 1×3 3s Lower, 3s Pause 70% 1×3 3s Lower, 3s Pause 80% 1×3 3s Pause Pr W. Hanging Leg Curls x5 3s Pause @ Top) Back Squat (82.5-87.5% 2×2 90-95% 1-2×1 95-100% 1-2×1 100+...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 50 single jump rope 20 alt quad stretch 40 single jump rope 20 alt figure 4 stretch 30 single jump rope 20 cat/cow 20 single jumprope 20 alt wide groiner Burgener Warmup – Clean 3 of each Down and up Elbows high and out...
Steamboat Strength and Conditioning – SSCTeens Warm-up 8 min Amrap 30 sec assault bike 5 Updowns 5 Down dog/Seal Pose Transitions Metcon (2 Rounds for reps) 7 min AMRAP 40/32 Calorie Assault Bike Max Reps Line Facing Burpees -rest 5:00- 7 min AMRAP 50 Line Facing Burpees Max Calorie Assault Bi...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 3 rds: Bike/Ski (:90/:45/:30) 5 plank to downdog 5ea scorpion 5 Bootstrappers 3 Air Squats Burgener Warm-Up 3 of each Down and up Elbows high and outside Muscle snatch Snatch land Snatch drop Burgener Skill Transfer 3 of each...
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 **...