SCFit – Wed, Jul 5 Warm-up 2 ROUNDS5 Lunge-Lunge Squats (1 Rep = 1 Lunge (R) + 1 Lunge (L) + 1 Air Squat)10 Banded Pass Throughs10 Banded Ws10 Banded Overhead Squats**Step on the band with feet in a squat stance. Begin with band overhead, arms locked out and elbow pits forward. Squat down and…
SCFit – Tue, Jul 4 Warm-up 2 Min: Row / Bike / Run3 Rounds (or 10 Min.)10 Air Squats8 Slamballs6 Kip Swings4 DB Push Press2 Burpees Metcon Team 1776 (Time) For Time (In A Team Of 3) – Kettlebell Swings (53/35) – Box Jumps (24/20) – Air Squats – Push-ups – Burpees – Pull-ups –…
SCFit – Mon, Jul 3 Warm-up AMRAP x 5 MINUTES 20 Jumping Jacks 10 Alt. Groiners 5 Empty Barbell Cuban Presses 5/5 Barbell RDLs Into… 2-3 ROUNDS 10 Empty Barbell Strict Presses 5 Air Squats + 5 Squat Jumps 20 Mountain Climbers Weightlifting
SCFit – Sat, Jul 1 Warm-up AMRAP x 7 MINUTES7/5 Cal Bike7 Good Mornings14 Alt. Lunges7 KB Deadlifts14 Alt. Russian Twists Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES40/30 Cal Bike20 Alt. V-Ups20 Russian KB Swings (Athlete Choice)20 KB Goblet Alt. Lunges*Today is a great day to share thisworkout with friends or…
SCFit – Fri, Jun 30 Warm-up 1 ROUND2:00 EZ Row5/5 Moose Antlers10 Alt. Bird Dogs5/5 Ankle Rotations (Clockwise/ Counter Clockwise)5/5 Staggered Stance Good Mornings10 Alt. Samson LungesInto…AMRAP x 5 MINUTES16 Lateral Hops (Over BB Optional)8 Up-Downs6 Tempo Air Squats (22X1)4/4 Single Leg Glute Bridge-Ups Weightlifting Thruster (Weight) ON A 10:00 RUNNING CLOCK…Build to a 3-Rep…
SCFit – Thu, Jun 29 Warm-up FOR QUALITY1:00 Cardio20 Plate Hops*20 Alt. Plank Plate Taps**10/10 Plate Staggered Stance Deadlift10/10 Plate Around the World1:00 Cardio20 Plate Hops20 Plate OH Press20 Plate Bent Over Row20 Plate Ground to OH*Use a 15 or 10lb plate for all movements.**In a plank hold, alternate tapping the plate with hands Metcon…
SCFit – Wed, Jun 28 Warm-up GENERAL WARM-UP1-2 ROUNDS5 Kang Squats10 Banded Pull Aparts5/5 Moose Antlers10 Banded Pass ThroughsInto…AMRAP x 6 MINUTES20 Alt. High Knees10 Air Squats20 Alt. Butt Kickers10 Banded Overhead Squats100m Run Metcon (Weight) EXTENDED WARM-UP (ALL)EMOM x 6 MINUTESMIN 1 – 5 Overhead or Front Squats*MIN 2 – 100m Run*Start light and…
SCFit – Tue, Jun 27 Warm-up AMRAP x 3 MINUTES 5/5 Moose Antlers8 Scap Pull-Ups 6 Push-Up to Pike :10/:10 Top and Bottom Ring Dip HoldInto… AMRAP x 5 MINUTES5 Up Down to Target*5 False Grip Ring Rows5 V-Ups*Switch to Burpees halfway through Skill SKILL (PERFORMANCE) 1.) 3 SETS 1 Ring Kip Swing +1 Hips…
SCFit – Mon, Jun 26 Warm-up AMRAP X 5 MINUTES 10 Alt. Step-Ups 10 Calf Raises into 10 Bunny Hops 6 Cat/ Cows 6 Elbow Punches Into… AMRAP X 3 MINUTES 5 Clean Deadlifts 20 Single Unders 5 Box Jumps Weightlifting Metcon (Weight) EVERY 1:30 X 8 SETS*1 Clean Deadlift +1 Pausing Power Clean**1 Hang…
SCFit – Sun, Jun 25 Warm-up 2-3 ROUNDS200m Run10 Cat Cows10 Alt. KB Slides10 KB Deadlifts10 Scap Pull-Ups:20 Dead Hang