Steamboat Strength and Conditioning – SSCTeens Warm-up Burgener Warm Up Snatch + Skill Transfer Snatch (3 Snatch (singles) x 3 sets (build in sets/ don’t go heavy)) Snatch Grip Deadlift (3 Snatch Grip Deadlifts x 3 sets (Moderate-heavy weight)) Metcon (Time) 3 Rounds 30 Dumbbell Front Sq...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike/ski 1:00 :20 deadhang 10ea lying single leg raises 10 progressing bootstrapper bike/ski 1:00 :20 sec lat active 10ea single leg crossovers 10 Squats Burgener Warm-Up 3 of each Down and up Elbows high and outside Muscle s...
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 – SSCTeens Warm-up 8 min amrap: :30 sec Row 5 Heel to Toe rocks 3 Inch Worms 30 Jump Ropes 1 Wall walk Metcon (5 Rounds for time) 5 sets 800/650m Bike Erg 50 Jump Ropes 4 Wall Walk *Rest 1 min between sets*
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 30 plate hops 5 inchworm + pike 30 lateral plate hops 20 alternating shoulder taps + rotation 30 Single Jump rope :20 sec overhead Plate Hold 30 Single Jump rope moving side to side/ front and back :20 sec overhead plate hold...