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...
Steamboat Strength and Conditioning – SSCPreschool Warm-up (No Measure) warmup: 2 lines on opposite ends – animal crawls across – freeze at the center to make kids aware of other kids coach: squat forward roll 5x 3 squats cone hips to box forward roll wod: 3 deadlift jump up and ov...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Bike/Ski 1:30 15 child pose hip rocks 10 glute bridge 7ea Pallof Press 7ea stationary lunges + knee flexion psoas smash couch stretch Bike/Ski :45 10 dynamic pigeon 10 ea single leg glute bridge 7 ea half kneeling Pallof Press 10 alt lung...
Steamboat Strength and Conditioning – SSCTeens Warm-up 4 Rounds of “Cindy” for quality: 5 Pull ups 10 Push ups 15 Air squats ADVANCED (Time) 4 rounds for time: 20 walking lunge 10 Pull ups 20 Wallball RXD (Time) 4 rounds for time: 20 walking lunge 10 Ring row 20 Wallball Cooldown 2 or 3 rounds...
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 – 30 s...