Announcements The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sig...
Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (55% 1×3 5s Pause 65% 1×3 5s Pause 75% 1×2 5s Pause + Ring Row or Pull Up 3×3 5s Pause + Band SL Hip Flexion 3×3/ 5s Pause) Back Squat (80-85% 3×2 5s Pause pr w. Pull Ups 80-85% 3...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Bike/Ski 3 min lacrosse ball work 3 rds: 20 single unders- progressing :20 Hollow Hold – progressing 8ea Plate Halos – *progressing :20 Plate overhead hold- *progressing (*kneeling, half kneeling, standing) Barbell Warmup: 3 s...
Steamboat Strength and Conditioning – SSCTeens Warm-up 200m run 5 wall climbs 5 burpee broad jump 5 inch worms ADVANCED Deadlift RXD Deadlift
Steamboat Strength and Conditioning – SSCMetcon Warm-up 250m row/ski then 2 rds: 5 up/downs 5 plank to downdog 5 stationary lunges 150m row/ski then 2 rds: 5ea kb sa deadlift 5 ATY- bodyweight 5ea box step ups with toe drag 75m row/ski then 2rds: 5ea sa kb swing 5 ATY- light weight 5ea sa kb s...