Steamboat Strength and Conditioning – SSCTeens Warm-up 3 Rounds 1:00 Run 5 Kip Swings 5 Ring Rows 3 Inch Worms 10 Banded Air squats Metcon (Time) For Time: 300m Run 4 Rounds of Cindy 250m Run 3 Rounds of Cindy 200m Run 2 Rounds of Cindy 150m Run 1 Round of Cindy 100m Run 1 Round of Cindy Power...
Steamboat Strength and Conditioning – SSCMetcon rest day rest day
Steamboat Strength and Conditioning – SSCOlyClub () 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 Snatch ** full details in coach not...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) row/ski 1:00 2 position rig calf stretch x3 20 tippy toe walks 10 little hops 10 big hops row/ski 1:00 :20ea tricep/lat stretch on rig 15 elbow plank to down dog :20 sec quadruped hold row/ski 1:00 3 position lunge stretch 10...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 10 ea PVC lat crossover 10 ea PVC pec opener 10 ea PVC behind the back IR/ER 10 PVC Pass Throughs 10 PVC Around the Worlds Burgener Skill Transfer 3 of each Snatch Push Press Overhead Squat Heaving Snatch Balance Drop Snatch...