Steamboat Strength and Conditioning – SSCMetcon Warm-up foam roll lats :10 sec deadhang + :10 sec lat active 15 lat pull-ups foam roll calves and inner knee 5 ea rig calf stretch 10 calf raises 15 ea knee circles foam roll glutes 10ea Figure 4 pulses 5ea stationary lunge taps foam roll hip fle...
Steamboat Strength and Conditioning – SSCTeens Warm-up 10 step ups (20″) 10 goblet squats 10 Monkey Squats 1:00 minute sitting in bottom of squat ADVANCED Front Squat (5-5-5-5-5) RXD Front Squat (7-7-7-7-7 ) Cooldown 3 rounds for quality: 10 good mornings 10 weighted step ups (20″)
Steamboat Strength and Conditioning – SSCMetcon Warm-up Bike/Ski: 45 16 alt walking lunges Bike/Ski: 45 16 alt bird peckers Bike/Ski: 45 16 alt groiners Bike/Ski: 45 16 alt Mountain climbers Bike/Ski: 45 16 thoracic pushups Hip prep 20ea banded side steps 10 banded pull throughs 10 dynamic pig...
Steamboat Strength and Conditioning – SSCOlyClub Warm-up A. Squat Sequence, Get Upright! – 1 Round A1. Air Squat w/Elevation – 10 reps with 3 second pause in bottom/rep A2. Bent Knee Ankle Rocks – 10 reps + 10 second hold on last rep/side A3. Bottom Squat Hold w/support...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Play wall-ball tic-tac-toe to warmup Mobility/stability work 5 half handstands 5 up/down back bridge 5 sec efforts 3 rounds Workout Prep Review movements and prep for workout Perform: 200m carry with MB 5 slamballs 5 over-the-shoulder tos...