Steamboat Strength and Conditioning – SSCMetcon Warm-up 2 rounds: 2 min bike/ski then flow2x – Childs pose feet together childs pose feet apart downdog to pigeon downdog thread leg under downdog swoop leg up and over ir shoulder tap thread the needle + reach scorpion Workout Prep 20 sing...
Steamboat Strength and Conditioning – SSCTeens Warm-up KB complex – 10 goblet squats – 10 swings (Russian) – 10 high pulls – 10 press (5 per arm) – repeat once – ADVANCED (Time) For time: 10-9-8-7-6-5-4-3-2-1 KB swing Goblet Squat 10m Single arm KB overhead walking lunge RXD (Time) For time: 1...
Steamboat Strength and Conditioning – SSCOlyClub Warm-up A. Squat Sequence, Relax Th’Back! – 2 Rounds A1. Overhead Mobility Drill – 2 rounds -1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip A2. Air Squat w/Elevation – 5 reps with 3 sec...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Get warm in partners On a bike or ski-erg Complete 4-5 x 1-min intervals. Workout Prep Prep for gymnastics movements 1. 3 x max handstand hold 2. 6 x jumping muscle-ups 3. 3 x strict or negative HSPUs 4. 3 x strict ring muscle-ups 5. 3 x...
Steamboat Strength and Conditioning – SSCMetcon Warm-up Warmer; 10 x Sumo Inchworm (3 little bounces, walk out, wormy push up, downdog, walk back, reach for sky) Mobility; 2RDS 1:00 Foam Roller Straight Arm T-Spine Melts :30 Plate OH shrugs 5ea 2 position lunge stretch/rocks Workout Prep 1RD 8...