SCFit – Tue, Jun 13 Warm-up 2 ROUNDS1:00 Row @ Mod Pace5 Lunge + Lunge + Air Squat5 RDL + Bent Over Row*10 V-UpsInto…2 ROUNDS:45 Row @ Hard Pace8 Alt. Back Rack Lunges8 Jumping Pull-Ups8 Up-Down + Alt. Shoulder Tap EXTENDED WARM-UP (ALL)EVERY 3:30 x 3 SETS1:00 Row10 Back Rack Alt. Lunges*3-5 Gymnastic Reps**-Rest w/…
SCFit – Mon, Jun 12 Warm-up AMRAP x 4 MINUTES4 Alt. Groiners4 Cat Cows4 Air Squats w/ :02 Hold Each Rep4 Alt. Elbow PunchesInto…2-3 ROUNDS (Time Permitting)200m Run8 Empty BB Upright Rows8 KB Goblet Squats Weightlifting Metcon (Weight) EMOM x 8 MINUTES*1 Above the Knee Power Clean +1 Below the Knee Power Clean +1 Front…
SCFit – Sat, Jun 10 Warm-up AMRAP x 4 MINUTES:30 Row (RPE 5-6)10 PVC Pass Throughs5 BB High Hang Shrugs10 Tuck-Ups5 Scap Pull-UpsInto…AMRAP x 4 MINUTES:30 Row (RPE 7-8)10 PVC Around The Worlds5 BB High Hang High Pulls10 V-Ups5 Kip Swings Metcon Metcon (Time) “SPEED BOAT”FOR TIME*200/150 Cal Row100 Toes to Bar75 Hang Power Snatch…
SCFit – Fri, Jun 9 Warm-up 200m RunInto…2 ROUNDS10 Alt. Mountain Climber Groiners10 Air Squats10 Lunges + TwistInto…2 ROUNDS5 WB Deadlift5 Med Ball SquatsInto…200m Run Weightlifting Back Squat (Weight) ON A 20:00 RUNNING CLOCK…Build to a 1-Rep Back Squat(Score is Weight)Week 6 of 6 Wendler Metcon Metcon (AMRAP – Rounds and Reps) ON A 12:00…
SCFit – Thu, Jun 8 Warm-up Play a Game!*Or…Alternate Warm-Up Option:2-3 ROUNDS15 Toe Touch Jumping Jacks10/10 Side Plank Rotations10 Slam Ball Deadlift10 Slam Ball Push Press*This is a great time to throw out a fun quick game of Lumberjacks and Farmers.Have athletes grab KBs of different sizes and lay them out in a coned off…
SCFit – Wed, Jun 7 Warm-up GENERAL WARM-UP2 ROUNDS10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)20 Single Unders → :20 Double Unders (2nd Round)6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)into…SPECIFIC WARM-UP2 ROUNDS4 Hang Muscle Cleans + 4 Alt. Elbow Punches4 Strict Press w/:02 Pause Overhead4/4 Moose Antlers4 Push…
SCFit – Tue, Jun 6 Warm-up GENERAL WARM-UP (10 MINUTES)EMOM x 5 MINUTES (Assault Bike)MIN 1 – :25 Arms Only + :25 Legs OnlyMIN 2 – :45 @ RPM 45-50MIN 3 – :45 @ RPM 50-60MIN 4 – :45 @ RPM 60-65MIN 5 – :45 @ RPM 65-70+Into…2-3 ROUNDS (Time Permitting)10 Ring Rows8 Scap Pull-Ups6…
SCFit – Mon, Jun 5 Warm-up AMRAP x 3 MINUTES4 Cat Cows4 Alt. Groiners4 Inch Worms + Push-UpInto…AMRAP x 5 MINUTES5 Med Ball Ground to Overhead5 Med Ball Glute Bridge-Ups5 Med Ball Sit-Ups5 Burpees Weightlifting Deadlift (Weight) ON A 20:00 RUNNING CLOCK…Build to a 1-Rep Deadlift(Score is Weight)Week 6 of 6 Wendler Metcon Metcon (AMRAP…
SCFit – Sun, Jun 4
SCFit – Fri, Jun 2 Warm-up 1 ROUND100m Run5/5 Plate Rounds the Worlds10 Up-DownsInto….1 ROUND100m Run10 Burpees:30 Barbell OH HoldInto…1 ROUND100m Run10 Burpees to Target10 Barbell Strict Press Weightlifting Push Press (5-5-5 Push Press *Keep weight Light across all sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Wendler) Metcon Metcon…