Author: SoldierCityFitness

SCFit – Fri, May 19 Warm-up AMRAP x 6 MINUTES10 Alt. Groiner Mountain Climbers5 Burpees5 Air Squats + 5 Jumping Squats10 BB Good Mornings5 BB Back Squats Weightlifting Back Squat (Weight) 1×3 @ 70%1×3 @ 80%1×3+ @ 90%Back Squat**Based off of 90% of Heavy 1-Rep(Score is Weight)Week 3 of 6 Wendler Metcon Metcon (Time) “ROCKET…

SCFit – Thu, May 18 Warm-up 2 ROUNDS:30 Cardio:20 Plank*10 Lunge + Twist10 Scap Pull-Upsinto…1 ROUND10 Box Step Ups*5 Ring Rows***:10 Ring Support Hold:10 Bottom of Ring Dip Holdinto..1 ROUND6 Box Step Ups (Build to Workout Height)5 False Grip Ring Rows:10 Ring Support Hold:10 Bottom of Ring Dip Hold*1st Round perform Plank; 2nd Round perform…

SCFit – Wed, May 17 Warm-up 1 ROUNDS:45 Bike10 Calf Raises30 Single Unders5/5 Moose AntlersInto…1 ROUND:45 Bike5/5 Single Leg Good Mornings30 Double Unders or :30 Practice5 Push-Up to Pikeinto…1-2 ROUNDS (Time Permitting):30 Bike10 Supinated Band Pull-Aparts5/5 Banded Crossbody Pull Aparts5 Empty Barbell Cuban Presses w/:01 Pause Overhead Weightlifting Push Press (Weight) 1×3 @ 70%1×3 @…

SCFit – Tue, May 16 Warm-up EMOM x 8 MINUTESMIN 1 – 200m RunMIN 2 – 10 Scap Pull-Ups + Max Knee RaisesMIN 3 – 10 Cat Cows + Max Glute BridgesMIN 4 – 10 RDL + Max Up-Downs Weightlifting Deadlift (Weight) 1×3 @ 70%1×3 @ 80%1×3+ @ 90%Deadlift**Based o of 90% of Heavy 1-Rep(Score…

SCFit – Mon, May 15 Warm-up 2 ROUNDS30 Jumping Jacks10 Slam Ball Deadlifts5/5 Single DB Deficit Scap Push-Ups*10 Alt. DB Around the Worlds5 Plank to Pike + 2 Piked Shoulder Taps**Into…2 ROUNDS*5/5 Hand Over Hand Ring Row5/5 Single DB Deficit Push-Up*10 Slam Balls Gymnastics EMOM x 8 MINUTESChoose one of the Below Options…Adv. Skill:3-5 Strict…

SCFit – Sat, May 13 Warm-up 1 ROUND250/200m Row10 Step-Ups10 Med Ball Ground to Overhead10 Ring RowsInto…2 ROUNDS250/200m Row5/5 Single Leg Step-Up10 Med Ball Front Squats10 Med Ball Push Press10 False Grip Ring Rows Metcon Metcon (Time) “ON A-MOTHER LEVEL”FOR TIME1000/800m Row60 Wall Balls (20/14)40 Wall Ball Step-Ups (24/20)*20 Ring Muscle-Ups40 WB Step-Ups (24/20)*60 Wall…

SCFit – Fri, May 12 Warm-up AMRAP x 7 MINUTES30 Single Unders*5 Tuck Rocks + 5 Hollow Rocks10 Good Mornings5 Below the Knee Deadlifts + 5 Deadlifts10 Kip Swings*At the 4:00 mark switch to 15 Double Unders/Double Under attempts Weightlifting Deadlift (Weight) 1×5 @65%1×5 @75%1×5+ @85%Deadlift**Based off of 90% of Heavy 1-Rep(Score is Weight)Week 2…

SCFit – Thu, May 11 Warm-up 2 ROUNDS5 Inch Worm + Push-Up20 KB Flutter Kicks10 Elbow Punches5 OH PressInto…2 ROUNDS5 Up-Downs*5 Slow Supine KB Pullover (:03 Descent)5 Muscle Clean5 Push Press*Round 2 perform Burpees Weightlifting Push Press (Weight) 1×5 @65%1×5 @75%1×5+ @85%Push Press**Based off of 90% of Heavy 1-Rep(Score is Weight)Week 2 of 6 Wendler…

SCFit – Wed, May 10 Warm-up Part 1) RUNNING WARM-UP (5:00 CAP)200m RUN (Moderate Pace)Into…25’ High Kicks25’ Samson Lunge25’ Ankle Roll Outs25’ High Knees25’ Butt KickersInto..200m RUN (Hard Pace)Part 2) MOVEMENT WARM-UPAMRAP x 5 MINUTES4 Lunge + Lunge + Air Squat5 Slamball Ground to Overhead6 Quad Heel Taps7 Up-Downs Metcon Metcon (Calories) ON A 30:00…

SCFit – Tue, May 9 Warm-up HALF TABATA (4 SETS :20 HARD EFFORT // :10 EZ EFFORT)Cardio of ChoiceInto…2 ROUNDS*10 SLOW Alt. Plank Shoulder Taps 5 Plank Walk Outs**10 Alt. DB Deadlift 10/10 DB Arnold Press10 Alt. Step-Ups 5 Vertical Jumps + 5 Tuck Jumps20 Alt. Deadbugs 20 Hollow Rocks*Arrows indicate movement change for the…