Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) bike:45 arms only foam roll quads glues inner thigh bike :45 legs only figure 4 banded hip distraction lateral step ups bike :45 tricep smash/stretch elbow plank to downdog Burgener Warmup – Clean 3 of each Down and up...
Steamboat Strength and Conditioning – SSCTeens Warm-up Burgener Warm Up (Clean) Clean (- Heavy Single Squat Clean (10-12 minutes)) Metcon (Time) 4 Rounds 16/13 Calorie Assault Bike 2 Box Step Ups (24/20)
Steamboat Strength and Conditioning – SSCOlyClub () Warm up Warm Up (No Measure) 1. Crossover Symmetry or Banded 7’s 2. Mayhem Hip Halo Activation 3. Barbell Prep Burgener clean warm-up Front squat skill transfer exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean ** full details in...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Bike/Ski 1:00 10 plank to downdog 3 position lunge series (hip flexor focused) Bike/Ski 1:00 7 ea 1 arm ring row with a twist 20 alt walking lunges Bike/Ski 1:00 10 clean grip deadlift 10 mu clean + strict press coach split j...
Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (60% 1×3 1.5 Bottom Rep 70% 1×3 1.5 Bottom Rep 80% 1×3 1.5 Bottom Rep Pr W. Hanging Leg Curls x5 3s Pause @ Top) Back Squat (80-85% 3×2 1s Pause @ Bottom 85-90% 2×1 1s Pause @ Bottom R...