Steamboat Strength and Conditioning – SSCTeens Warm-up 2 Rounds 10 KB swings (Russian) 10 Squats (optional to hold KB) – Then – 2:00 minutes couch stretch 10m banded side step 10 banded squats TEENS Back Squat (5-5-5-5-5 ) ADVANCED Back Squat (3-3-3-3-3 ) Cooldown 3 Rounds for qual...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 1:00 sec bike or ski 20 glute bridge :20 ea bent knee side plank hold :20 sec straight arm plank 1:00 sec bike or ski 10ea single leg glute bridge 10ea bent knee side plank + hinge :20 sec Quadruped Hold Metcon (AMRAP – Reps) 3 roun...
Steamboat Strength and Conditioning – SSCMetcon () Warm-up Warmup with a light KB (16/12/8kg) KB presses (each arm) KB deadlifts 100m KB carry in front rack position, 50m each arm KB halos KB windmills 100m KB carry in overhead position, 50m each arm KB pass throughs KB up and overs 100m KB si...
Steamboat Strength and Conditioning – SSCTeens Warm-up 2 rounds: 10m bear crawl 20 jump rope backwards 10 calorie Row or Assault bike -then 5 minutes HS walk practice. – start with a headstand for balance – then try freestanding HS kick ups – then try HS walking TEENS (AMRAP...
Steamboat Strength and Conditioning – SSCOlyClub Warm-up A. ARE Squats – 1 round 1 round = 20 total reps w/5 second pause in bottom/rep -5 air squats with elevated heel -5 air squats level(usually Oly shoe but can be regular shoe or no shoe) -5 air squats with elevated toes -5 air squats...