Wednesday

Steamboat Strength and Conditioning – SSCMetcon

Warm-up

Warm-up (No Measure)

1 Round:

–3 Hops+3 Forward Hops 3x then run to garage

–8 Sumo Inchworm w/scorpion

–15 Band Pull Aparts

–8 Kip Swing

–15 Band Rows

–100m Jog

2 Round:

–10 Up/Downs

–10 Band Face Pulls

–15 DB Floor Press

–8 Hand Release Push Ups

Weighted Pull Up Specific Warm-Up 1x:

–1-3 Strict Pull-Ups or 6 Ring Row

–1-2 Weighted Pull-Ups or 3 Banded Pull-Ups

Bench Press Specific Warm-Up:

–5 Bench Press (on coaches call)

Kipping Chest to Bar Pull Up Specific Warm-Up 1-2xs:

–3-5 Jumping Chest to Bar Pull-Ups

–3 Kip Swing + 1-2 Pull-Ups or Jumping Pull-Ups

–3 Kip Swing + 1-2 Kipping Chest to Bar Pull-Ups

Metcon

Del (modified) (Time)

For time:

25 Burpees

Medicine Ball Run, 20/14 lbs, 400 m

25 Weighted Pull-ups, 20/14 lbs

Medicine Ball Run, 20/14 lbs, 400 m

25 Bench Press, 125/85

Medicine Ball Run, 20/14 lbs, 400 m

25 Chest-to-bar Pull-ups

Medicine Ball Run, 20/14 lbs, 400 m

25 Burpees

Time Cap: 23 min

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.
Stimulus:

Choose a weight for bench press that you can get done in 2-3 sets.

Run should be between 2-3 minutes. Everything else you are just chipping away at.