Steamboat Strength and Conditioning – SSCOlyClub Warm-up A. Squat Sequence, Get Upright! – 1 Round A1. Air Squat w/Elevation – 10 reps with 3 second pause in bottom/rep A2. Bent Knee Ankle Rocks – 10 reps + 10 second hold on last rep/side A3. Bottom Squat Hold w/support ...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 100m straight leg row/ski 1:00 foam roll thoracic 5 inchworm + 3 plank to downdog 10 PVC pass-thru 100m straight leg row/ski 100m straight armrow/ski (exaggerated squat ski) 1:00 foam roll thoracic 10 PVC Pass Thru 10 Banded Pull-aparts 1...
Steamboat Strength and Conditioning – SSCMetcon () Warm-up Warmup as a group 200m run 30-50 ft hip elevated crab walk 30-50 ft stiff-legged bear crawl (forward + backward) 200m run 5-10 reps each of floor sequence 200m run Hip Prep in Partners 10 glute-ham raises, each 30 sec partner hip stret...
Steamboat Strength and Conditioning – SSCMetcon Warm-up 3-4RDS 3 Inchworm + Shoulder Tap ea+ Scorpion ea 5 Squat Sky Reach 3ea Lying Leg Crossover 5 Cat/Cow 10 Plank Rocks :20 Pike Hold 3ea KB Deadlift 3ea KB Squat 3ea KB Thruster :20 Deadhang 5 Plank Rock + Strict Lower 5 Plank to Pike 3ea KB...
Steamboat Strength and Conditioning – SSCMetcon Warmup :45 sec bike 3 position lunge stretch front rack pvc foam roller 10 plank to downdog 5 ea stationary lunge taps 5 deadlift 5 shrug 5 highpull :45 sec bike 3 position lunge stretch front rack pvc foam roller 10 elbow plank to downdog 5 ea l...