Steamboat Strength and Conditioning – SSCMetcon Warm-up Get warm as a group 10-20 arm circle sequences 10-20 shoulder int/ext rotations. 5 hanging shoulder shrugs 10 alt. leg glute raises 20 dead bugs 20 hip bridge single-leg circles Midline and static work 20 sec hollow rock 10 sec dead bugs...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Row 200m, straight leg(supinated grip) **wall thoracic flexion extension stretch (wide arms) Row 200m – straight arm(supinated grip) **ballerina stretch Row 200m – pause rowing **PVC cuban press Row 200m, straight leg **wall t...
Steamboat Strength and Conditioning – SSCOlyClub Warm-up A. ARE Squats – 1 round 1 round = 20 total reps w/5 second pause in bottom/rep -5 air squats with elevated heel -5 air squats level -5 air squats with elevated toes -5 air squats level B. Barbell Mobility Complex – 1 round Ba...
Steamboat Strength and Conditioning – SSCTeens Warm-up 250m Row 1 min HS hold 25 “Push Press” Wallball ADVANCED Push Press (5-5-5-5-5 ) RXD Push Press (7-7-7-7-7 ) Cooldown 3 rounds for quality: 20 Ring row 25 Hip extension 60s “T” hold
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warmup with ball circle game Perform: 1. 6 air squats 2. 6 push-ups 3. 6 mountain climbers Play back, belly, squat Workout Prep Prep for bike, step-ups and TGU in partners P1) bikes 15/10 cals. P2) 10 lateral step-ups + 10 step-ups (no lo...