Steamboat Strength and Conditioning – SSCMetcon Warm-up Partner warmup – partner 1 – 1:00min arm only bike partner 2 – air squats partner 1 – 1:00min leg only bike partner 2 – up/downs partner 1 – 1:00min bike partner 2 -box step ups coaches choice mobility...
Steamboat Strength and Conditioning – SSCTeens Warm-up 3 rounds: 100m jog 100m jog backwards 1 strict pull up (pause with chin over bar for 10s if possible) 2 max distance broad jumps 3 handstand push ups with 10s hold at top of each rep (or just do the HS hold) TEENS (Time) For time: 10-8-6-4...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2 rds with Partner- one partner bike :90one partner ski :90(switch second round) Perform 10 reps each of the PVC partner complex then 2 rds:: 2 position rig squat ankle PVC pass thru PVC Behind the neck Press PVC overhead squat Overhead S...
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 3 min machine to get warm 7ea hamstring flow 7ea single leg bw deadlift 7ea db deadlift 7ea db swing 5 up/downs :10sec plank + 10 plank rocks 7 progressive bootstrappers 7 air squats 7ea db clean 7ea db squat 5 Burpees 10alt shoulder taps...