Saturday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

Partner Warm Up 1x:

Partner 1- 200 Meter Jog

Partner 2- AMRAP of 10ea Dynamic Calf + 30 Single Unders

//After partner 1 jogs 200 meters athletes will then switch and athlete 2 will jog while athlete 1 does the AMRAP.//

THEN…

Partner 1- 200 Meter Jog

Partner 2- AMRAP of 10 Sumo Inchworm + 10 Lunge, Lunge, Squat

//After partner 1 jogs 200 meters athletes will then switch and athlete 2 will jog while athlete 1 does the AMRAP.//

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Row

–10 Muscle Clean

–10 Good Morning

Jump Rope 3xs:

–:20sec Single, Double, Single

–:10sec Rest

Clean Teaching Progression 1x:

–5 Jump & Land w/ BB in Front Rack Position

–5 High Hang Power Clean

–5 Hang Power Clean

–5 Power Clean

Jump Rope 3xs:

–:20sec Single, Double, Single

–:10sec Rest

Power Clean Build Up Sets 1x:

–3 Power Clean @ a light load

–3 Power Clean @ a moderate load

Metcon

Metcon (No Measure)

For time:

400 m Medicine Ball Run

— then —

12-10-8-6-4-6-8-10-12 reps of:

Power Clean

60-50-40-30-20-30-40-50-60 reps of:

Jump Rope (1/2 reps double under)

— then —

400 m Medicine Ball Run

Complete in teams of 2.
Workout flow:

Share run and pass ball off as needed. One partner is doing cleans while the other is doing jumprope then switch.