Jan
22
2023
SSCTeens – Mon, Jan 23
Steamboat Strength and Conditioning – SSCTeens Warm-up 200m run 5 wall climbs 5 burpee broad jump 5 inch worms ADVANCED Deadlift (5-5-5-5-5 ) RXD Deadlift (7-7-7-7-7 ) Cooldown Muscle up technique work
Jan
21
2023
SSCMetcon – Sun, Jan 22
Steamboat Strength and Conditioning – SSCMetcon () Warm-up In a relay format in partners with a 15/10lb plate While P1 runs 100m or rows 150m, P2 performs plate steering wheels -Switch- While P1 runs 100m or rows 150m, P2 performs good mornings with a plate -Switch- While P1 runs 100m or rows...
Jan
20
2023
SSCMetcon – Sat, Jan 21
Steamboat Strength and Conditioning – SSCMetcon Warm-up Without shoes; 10 air squats (slow controlled) 10 dynamic pigeon pose (5 each side) 5ea rig supported cossack squats + 5 sec pause at each rep 5 tempo wall squats bottom of foot lacrosse ball smash ea :30 Top of Calf Raise Hold 10 Toe to...
Jan
19
2023
SSCMetcon – Fri, Jan 20
Steamboat Strength and Conditioning – SSCMetcon Warm-up 150m row/ski 2 rds: 10ea knee circles 10 little hops 10 big hops 8 alt box step up 150m row/ski 2 rds: 10 plank to downdog + heel pump 5ea sa kb dl 5ea sa kb swing 150m row/ski 2 rds: 10 ea scorpion 5 strict down worm up pushup+ 3 plank r...
Jan
18
2023
SSCPowerLifting – Thu, Jan 19
Steamboat Strength and Conditioning – SSCPowerLifting Bench Press (1×3 50% 5s lower 1×3 60% 5s lower 1×2 70% 5s lower pr w. SL RDL 3x3ea 5s lower) Bench Press (3×2 75-85% 5s Lower Pr w. Powell raise 3×5 Slow control down) Deadlift 1×3 60-70% 3...