Steamboat Strength and Conditioning – SSCMetcon Warm-up 1 min ea foam roll lats 1 min ea foam roll hip flexors 1 min ea foam roll calves Flow 2-3x: 4 cat/cow 8 Heel Pumps in downdog 1 plank to downdog + Samson lunge ea x 4 1 plank to downdog + Pigeonea x 4 kb psoas smash — 5 deep breaths...
Steamboat Strength and Conditioning – SSCTeens Warm-up Hip Halo Warmup -into- 6 min AMRAP 5 Down Dog/Seal Pose Transitions 5 DB Squats (light weight – build across) 5 Hand Release Pushups Metcon (5 Rounds for time) 5 sets 10 Dumbbell Front Squats 20 Push Ups -rest 30 seconds between sets...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2:00 bike/ski then 2 rds: 3 ea Banded Cha Cha x 8 5 ea Banded Ir/Er single leg 5 banded abd 5 inchworms 5ea box step ups + toe drag 1:30 bike/ski then 2 rds: :30 sec ea lacrosse ball pec smash 8 ea bully stretch 8 Alt deadbugs 8 Supine Sc...
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 2 rds; :30 sec ski 20 sec deadhang :20 sec handstand hold 2 rds: 3 deadlift 3 high pull 3 muscle clean 3 strict press 2 rds: 5 Lat Pullups 5 Ring Rows 3 Tripod 3 Tripod Knee Lift 1 headstand 2 rds: 3 Tall Clean Drops 3 Push Press 3 Power...