Wednesday

Steamboat Strength and Conditioning – The Phoenix

Warm-up

Warm-up (No Measure)

Dynamic Warm Up :20sec ON, :10sec OFF 1x:

–High Knees (in place)

–Sumo Inchworm

–Buttkickers (in place)

–Forward Arm Circles

–Backwards Arm Circles

–Jumping Jacks

–Samson Lunge

–Forward Jumping Jacks

–Toe Touches

–Lateral Hops

–Scap Push Up

–Scissor Jumps (in place)

Workout Prime/ Practice Round 1x:

–:20sec Bike, Row or Ski Erg

–3 Ring Row

–6 Push Ups or Knee Push Ups

–9 Air Squat

–:20sec Bike, Row or Ski Erg

–1 Pull Up

–4 Alternating Front Rack Lunge + Step Up (empty barbell)

–:20sec Bike, Row or Ski Erg

–6 Kettlebell Swing

–3 up/downs

Metcon

Warm-up (No Measure)

Complete as many rounds as possible in 12 mins of:

20/17 Row/Bike Calories

5 Ring Rows

10 Push-ups

15 Air Squats

Complete as many rounds as possible in 12 mins of:

20/17 Bike/Row Calories

5 Pull-Ups (Jumping or strict)

14 Alternating Front Rack Lunge + Step-ups

Complete as many rounds as possible in 12 mins of:

20/17 Row/Bike Calories

15 Kettlebell Swings

10 Up/Downs
Stimulus:

DON’T BLOW OUT IN THE FIRST AMRAP -move slow and steady to be able to maintain a consitent pace across all AMRAP’S