SCFit – Sun, Jan 21 Warm-Up Warm-Up 1 ROUND 1:00 Bike 8 Scorpions 8 Cossack Squats 10 Deadbugs Into… 1 ROUND 1:00 Bike 8 Scap Push-Up + Shoulder Taps* 8/8 Split Squats 10 Bird Dogs *Athletes perform 1 Scap Push-Up, then 1 Shoulder Tap on each side. Into… 1 ROUND 1:00 Bike 8 Tempo Push-Ups…
SCFit – Sat, Jan 20 Warm-Up Warm-Up 2 ROUNDS 50 Single Unders 10 Alt. Lunges 10 Ring Rows 5 Scap Pull-Ups Into… 2 ROUNDS :30 Double Unders* 7 BB Front Squats 7 BB Strict Press or Push Press 7 Challenging Ring Rows 7 Kip Swings *Option for Single-Single-Double Unders. Skill – All 4 SETS* 3…
SCFit – Fri, Jan 19 Warm-Up Warm-Up 1-2 ROUNDS 10 BW Good Mornings 5 Cat/Cows 10 Alt. Deadbugs 5 Jefferson Curls Into… 2-3 ROUNDS (Time Permitting) 1:00 Row 5/5 Staggered Stance Deadlifts w/Empty Barbell 10 Glute Bridge-Ups :30 Glute Bridge Hold Workout – Performance AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 300/250m Row…
SCFit – Thu, Jan 18 Warm-Up Warm-Up 2 ROUNDS 5 Push-Up to Pike 10 Alt. Step-Ups 10 Elbow Punches 5 Strict Press Into… 2 ROUNDS 5 Up-Downs 5 Box Jumps 5 Muscle Clean 5 Push Press Skill – All EMOM x 6 MINUTES 3-5 Handstand Push-Ups or 3-5 DB Deficit Push-Ups (No Measure) Workout of…
SCFit – Wed, Jan 17 Warm-Up Warm-Up RUNNING WARM-UP… 100m Run 25ft High Kicks + 25ft Cherry Pickers 25ft Knee Hugs + 25ft Toe Grabs 100m Run 25ft Inch Worms + 25ft Samson Lunges 25ft High Knees + 25ft Butt Kickers 100m Run 25ft Side Lunges + 25ft Rvs Lunges 25ft Side Shuffles + 25ft…
SCFit – Tue, Jan 16 Warm-Up Warm-Up AMRAP x 7 MINUTES*1:00 Bike 10 Lunge + Lunge + Air Squat 10 Medball Ground to Overhead 10 Medball Sit-Ups *Increase intensity after each Round Workout – Performance EMOM x 12 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 15 Unbroken Wall Balls (20/14) (No Measure)…
SCFit – Mon, Jan 15 Warm-Up Warm-Up 2 ROUNDS 10 Cat Cows 10 Alt. Scorpion Kicks 5 Push-Up to Pike 10 Kang Squats Into… 2-3 ROUNDS (TIME PERMITTING) 30 Single Unders* 7 Barbell RDLs 7 Barbell Clean Deadlift 7 Barbell Hang Muscle Cleans 7/7 Single Arm Ring Row *Switch to 30 Double Unders for the…
SCFit – Sun, Jan 14 Warm-Up Warm-Up EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Cardio MIN 2 – SA KB Swing (L) MIN 3 – Curtsey Lunge + Step-Up MIN 4 – SA KB Swing (R) MIN 5 – Alt. V-Ups Workout – All EMOM x 25 MINUTES (:40 ON/ :20…
SCFit – Sat, Jan 13 Warm-Up Warm-Up 1 ROUND 5 Inch Worms 5/5 Groiner Twists 10 Cossack Squats 20 PVC Pass Throughs into… 1 ROUND 10 Up Downs 6 PVC Hang Muscle Snatch 6 PVC Snatch Grip Push Jerks 6 PVC Overhead Squat into… 1 ROUND 6 Burpees 3 PVC Snatch Deadlift 3 PVC Hang…
SCFit – Fri, Jan 12 Warm-Up Warm-Up 3 ROUNDS (4 ROUNDS IF TIME PERMITS) 8 Alt. Samson Lunges 40 Single Unders* 8 Alt. Lunges** 8 Air Squats w/ :02 Pause at the Bottom** *Switch to either 35 Double Unders or 5 sets of 5 Single Unders into 1 Double Under for round 3. **Switch to…