Steamboat Strength and Conditioning – SSCTeens Warm-up 5-10-15 KB swing Box step up or jump ADVANCED (Time) For time : 1 mile run 50 KB swing 40 Box jumps 30 Pull ups 20 HS push ups 10 Rope climbs RXD (Time) For time: 800m run 50 KB swing 40 Box jump step down 30 Ring row 20 Pike push ups 10 R...
Steamboat Strength and Conditioning – SSCMetcon rest (No Measure) have fun outside
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2RDS :90 Machine 3x thru flow stretch: Bottom of Squat, side to side Hips Up, side to side Inchworm Out, strict lower Up Dog, twist twist Down Dog, heal pump out Walk Feet to Hands then; 5 Up Downs 7 Air Squat (with reach, reach, stand) 1...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 20 tippy toe walk 20 heel walks 10 little jumps 10 big jumps 10 knee circles ea 30 single – fast 20 lofty single – slow 10 fast fast slow slow Turkish Sit-up accessory work: 8ea light 10 ea arm circles little 10 ea arm circles...
Steamboat Strength and Conditioning – SSCPowerLifting Bench Press (50% 1×3 5s Pause 1inch off Chest 60% 1×3 5s Pause 1inch off Chest 70% 1×2 5s Pause 1inch off Chest Pr. W SL RDL 3×3/ 3s Pause @ Bottom ) Bench Press (75-80% 3×2 5s Pause 1in off Chest pr...