Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 10ea lateral banded monster walks 10ea fwd/bwd monster walks 10ea Childs Pose Raises :30 Bent Knee Hollow Hold 30 singles – big toe touching – squeeze the butt – practice turning the butt on and off 8ea band...
Steamboat Strength and Conditioning – SSCTeens Warm-up 6 min AMRAP 30 sec single/double unders 3 Lunge Steps (each side) w/ DB racked on shoulder 5 Deadbugs Metcon (Time) For Time: 100-75-50 Jump Ropes 150-100-50ft Dumbbell Lunge *25 Abmat sit ups after each set of lunges
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 **...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2 rds: bike/ski 1:00 :10 sec deadhang+ :10 sec lat active + 10 lat pull-ups 3 inchworm + 3 plank to downdog 10 alt lunges Burgener Warm-Up 3 of each Down and up Elbows high and outside Muscle snatch Snatch land Snatch drop Bu...
Steamboat Strength and Conditioning – SSCTeens Warm-up 6 min AMRAP 10 heel toe rocks 10 Plate Toe Taps 4 Up-downs to seal pose 4 Box Get Overs 5 Kip Swings 5 KB Swings Metcon (Time) For Time: 12 Burpee Box Jump Overs 30 KB Swings 12 Burpee Box Jump Overs 20 Ring Rows 12 Burpee Box Jump Overs 1...