Steamboat Strength and Conditioning – SSCTeens Warm-up KB complex – 10 goblet squats – 10 swings (Russian) – 10 high pulls – 10 press (5 per arm) – repeat once – ADVANCED (Time) 7 rounds for time: 7 Sumo deadlift high pull 7 Front squat 7 Push press RXD (Time) 7 rounds for time: 7 Sumo deadlif...
Steamboat Strength and Conditioning – SSCMetcon () Warm-up Jog 200m 50m plate pinch carry R 50m plate pinch carry L 5 x (2 air squats + 2 lunges) 10 plate good mornings 10 burpees 50m plate waiter’s walk R 50m plate waiter’s walk L 10 plate squats + press 10 plate ground-to-overheads 10 plate...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Partner Warm Up P1: 150m Straight Leg Row P2: 3 Touch Toes/Reach to Ski + 2ea Pause Groiner *Switch P1: 150m Straight Arm Row P2: Up Dog + Down Dog *Switch P1: 150m Row P2: Slow Air Squats *Switch then; Right side- 3 S. Arm DB DL 3 S. Arm...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2 min bike/ski supine hamstring/hip/shoulder series 5 clean grip deadlift 5 clean grip shrug 5 clean grip shrug high-pull 10ea Half Kneeling SA Banded Press 1 muscle clean+ 1 strict press x 5 5 snatch grip deadlift 5 snatch grip shrug 5 s...
Steamboat Strength and Conditioning – SSCPowerLifting Bench Press (55% 1×3 5s Lower 65% 1×3 5s Lower 75% 1×2 5s Lower paired with SL RDL 3×3/ 5s Lower) Bench Press (80-85% 3×2 5s Lowering pr. w Powell Raise (hand in front of face, keep tension) 3×5...