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 1:00min bike/ski 3 position lacrosse ball shoulder mobility 1:00min bike/ski 1 rd: 8 ea Banded rotator cuff series – ir -er – flexion – row – abduction 8 ea single arm db Arnolds press 8 ea ATYW 8 ea single arm db...
Steamboat Strength and Conditioning – SSCTeens Warm-up “Burgener warm up” with PVC Dip and hold Dip & drive Elbows high Muscle snatch Overhead squat Snatch drop 1/4, 1/2, full Hang squat snatch – perform 10 reps at each piece TEENS Power Snatch + Overhead Squat (3-3-3-3-...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 2 rds : 10 jumping jacks 10 air squats 10 mountain climbers 2rds: :20 sec ovhd plate hold :20 sec bottom squat hold with plate in front :20 sec plank hold 2 rds: 5 broad jumps 5 tuck jumps 5 kneeling jumps Workout Prep take10 minutes to f...
Steamboat Strength and Conditioning – SSCTeens Warm-up 2 rounds: 10 Burpee Broad jumps 20s Handstand hold 30 Air Squat 40 Double under/Jump rope TEENS (AMRAP – Rounds and Reps) As many reps as possible in 20 minutes: 7 Hang Power Clean 14 Sit ups 21 Wallball ADVANCED (AMRAP – Round...