Steamboat Strength and Conditioning – SSCPreschool Warm-up (No Measure) warmup: obstacle course focusing on crawling under things – dead lift to box – log roll animal walks to ball – dead lift ball throw into bucket wod: 3 deadlifts 3 pushups forward roll 3 tuck jumps game: r...
Steamboat Strength and Conditioning – SSCMetcon Warm-up -1:00 min bike legs only – Leg Swings (10 R and L front to back, 10 R and L side to side) – 20 walking quad stretch -20 walking knee squeeze – 20 walking figure 4 -1:00 min bike arms only – 10 arms swings – f...
Steamboat Strength and Conditioning – SSCTeens Warm-up 3 rounds: – teams of 3 (station rotation) 50m empty prowler sprint down & back Burpees Rest – when the prowler finishes everyone rotates. ADVANCED (Time) 5 Rounds – 1 Round every 4 minutes 50m Prowler sprint 20 Wallball 10 Burpee – Sc...
Steamboat Strength and Conditioning – SSCOlyClub Warm-up A. ARE Squats- 1 round 1 round = 20 total reps w/5 second pause in bottom/rep -5 air squats with elevated heel -5 air squats level(usually Oly shoe but can be regular shoe or no shoe) -5 air squats with elevated toes -5 air squats level...
Steamboat Strength and Conditioning – SSCMetcon Warm-up row/ski 150m lacrosse ball upper lat on floor 10 plank to downdog 10 banded lat pull-downs row/ski 150m lacrosse ball pec on rig 10 alt scorpion 3 plank rocks + slow lower worm up row/ski 75m Lacrosse ball in glutes on floor 2 position ri...