Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 50 single jumprope 7 arm cross only -step over rope(cross at elbow’s – hands need to be outside of hips) 5ea db deadlift 5ea stationary lunge 5ea db swing 10 alt lunges 5ea db clean 5ea front rack db lunge 5ea db...
Steamboat Strength and Conditioning – SSCTeens Warm-up Burgener Warm Up (Snatch) Snatch (1 Squat Snatch x 10 sets @75% of 1RM Snatch) Metcon (AMRAP – Rounds and Reps) 12:00 Amrap 8 Single Arm Dumbbell Snatches (35/25) (Right Arm) 8 Single Arm Overhead Walking Lunge Steps (35/25) (Rig...
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 snatch warm-up – Snatch skill transfer exercises – 3x High Hang Snatch + 3x Hang Snatch + 3x Sn...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 50′ walk on toes 50′ walk on toes backward 50′ walk on heels 10ea standingleg swings front/back/side/side 10 ea tabletop trunk rotations 10ea banded lateral steps 10 elbow banded Plank rocks 10 ring rows 10...
Steamboat Strength and Conditioning – SSCTeens Warm-up 1 Round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out overhead 10 yd lunge walk – torso twist toward...