Steamboat Strength and Conditioning – SSCMetcon Warm-up dynamic warmup: 20 tippy toe walks 20 heel walks 10 inchworm 20 walking quad stretch 10 plank to downdog 20 walking knee squeeze 10ea alt plank shoulder taps 20 walking figure 4 stretch 10 alt single arm plank to downdog Metcon (Calories)...
Steamboat Strength and Conditioning – SSCTeens Warm-up 10 min AMRAP 100m Jog 5 World’s Great Stretch (each side) 5 Down Dog Seal Pose Transitions 1 min machine Metcon (AMRAP – Rounds and Reps) Teams of 3 20 min AMRAP P1: 8/6Cal Bike Erg** P2: 8/6Cal Row** P3: 8/6Cal Ski** *After all mach...
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 clean warm-up Front squat skill transfer exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean ** full details in coach no...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) Bike/ski 2:00 2 rds: 5 hollow arch stretch on the wall 7ea Ballerina Stretch on the wall 1:00 ea hamstring smash on barbell then: 14 Alt Lunges 14 Lat Pull Ups 12 Alt. Box Step Ups 7 Ring Rows 5 Box Step Over (no weight) 5 Bo...
Steamboat Strength and Conditioning – SSCPowerLifting Back Squat (55% 1×3 3s Lower, 3s Pause 65% 1×3 3s Lower, 3s Pause 75% 1×3 3s Lower, 3s Pause Pr W. GHR x3 5s Lower) Back Squat (80-85% 1×3 85-90% 2×2 90-95% 4×1 REST 3-5min Pair w. Fat G...