Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Lacrosse ball shoulder blade/back of shoulder/front of shoulder Banded rotator cuff series -into- 3 sets: 30 sec assault bike 10 Plank to Downdog 15sec handstand hold handstand prep: 3 abmat tripods 3 abmat tripod + knee lift...
Steamboat Strength and Conditioning – SSCTeens Warm-up 8 min AMRAP 30 sec assault bike 30 sec Run 5 Double Dumbbell Strict Press Metcon (Time) 32/24Calorie Assault Bike 20 Dumbbell Shoulder to Overhead 24/16 Calorie Assault Bike 15 DB Shoulder to Overhead 16/12 Calorie Assault Bike 10 DB Shoul...
Steamboat Strength and Conditioning – SSCTeens Warm-up 8 min AMRAP 4 Power Snatch (empty bar – build across) 4 Front Squats (empty bar – build across) 4 Kip Swings 4 Dynamic Squat Stretch Metcon (Time) 3 rounds 8 FrontSquats 24 Pull Ups -at 10:00- 3 rounds 8 Power Snatch 36 Air Squ...
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) 2x: Bike/Ski 1:00 10 Banded monster walks – fwd/bwd/side to side 10 Banded Glute Bridge 5 narrow feet squat, 5 reg stance squat, 5 wide foot squat Front rack mobility 5 up/downs 3 clean grip dl 3 clean grip shrug 3 clea...