Steamboat Strength and Conditioning – SSCTeens Warm-up 8 min AMRAP 20 sec Row (easy) 20 sec Row (mod) 10 yd sled push (empty) 10 yd sled pull (empty) 5 D-Ball Slams Metcon (Time) Teams of 3 4 Rounds 16/12Cal Row Erg 30 yd sled push 10 D-Ball Slams *Waterfall start: Following partner starts as...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 3 position lunge hip flexor stretch series :20 quadruped hold all on one side then switch: 5 sa db dl 5 front rack scap wraps 5 front rack lunge taps 5 sa db press 3 position lunge hip flexor stretch series 20 alt quadruped 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 clean warm-up Front squat skill transfer exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean ** full details in coach no...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 2 min bike/ski – :20 sec easy :10 moderate 20 Ostrich Walk 10 PVC Snatch Grip Deadlift :20 sec deadhang 10 Straight Leg Sit-ups 2 min bike/ski – :20 sec easy :10 moderate 10 each Hamstring Flow Series 10 Barbell S...
Steamboat Strength and Conditioning – SSCTeens Warm-up 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10 yd lunge walk – torso twist towards forward...