Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) LONG and HEAVY workout today so we are warming up QUICK. Get to class early if you need to do more. 1 Inchworm + 3 Plank to Downdog + 1 Up Down + 1 Burpee (x4) 3 Deadlift + 3 Hang Power Clean + 3 Back Squat (x3) 10 Little Hop...
Steamboat Strength and Conditioning – SSCMetcon Warm-up (No Measure) 10 Inchworm 20 tippy toe walks 20 heel walks 10 calf raise – slow decent 10 ea single leg calf raise – slow decent 50 single jump rope 10 Up Downs 10 plank to down dog :20 sec straight arm hollow body plank 10ea S...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 3 rds: partner 1: 150 m row – heels glued to pad – 2 sec pause at finish 2 sec pause in catch Parter 2: rd 1-groiners, rd 2- alt lunges, rd 3 – 3 lunge taps jump to switch green band shoulder distraction banded 7’s...
Steamboat Strength and Conditioning – SSCTeens Warm-up Hip Halo Warmup -into- 6 min AMRAP 30 sec machine 3 Squat Cleans (empty bar – build across) Metcon (Time) Teams of 3 3 Rounds 24/18 Cal Bike, Row, or Ski* 21 Cleans (95/65)** *Each partner takes a machine and completes all calories f...
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...