Steamboat Strength and Conditioning – SSCMetcon Warm-up :45 bike/ski 20 ostrich walk 5 up/downs 10 ea lat pulses :45 bike/ski 20 walking quad stretch 5 up/downs 10 plank to down dog :45 bike/ski 20 walking figure 4 stretch 5 up/downs 10 alt sa plank to down dog Metcon (AMRAP – Reps) 21mi...
Steamboat Strength and Conditioning – SSCTeens Warm-up 10m banded side step 10 banded squats 2:00 minutes couch stretch 10m banded side step 10 banded squats ADVANCED Back Squat (5-5-5-5-5 ) RXD Back Squat (7-7-7-7-7 ) Cooldown 3 rounds for quality: 15 Split squat per leg 20 Hip extensions
Steamboat Strength and Conditioning – SSCOlyClub Warm-up A. Squat Sequence, Relax Th’Back! – 2 Rounds A1. Overhead Mobility Drill – 2 rounds -1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip A2. Air Squat w/Elevation – 5 reps with 3 sec...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 3 min on a machine 3rds: 5 up dog/childs pose 5 hamstring nerve floss + 5 single leg raise ea 5 ea single leg crossover 5 v-sit roll-over 3 rds: 5ea single leg bw deadlift 5 air squats 5 straight leg sit-up wod prep: 5 deadlift hip to kne...
Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (55% 1×3 5s lower 65% 1×3 5s lower 75% 1×2 5s lower paired w. Seated Hip ER/IR x3/ 5s ER & IR) Back Squat (80-85% 3×2 5s Lower paired w. Pull Ups or Ring Row (add wt as needed) 3×3 5s...