SCFit – Fri, Jul 14 Warm-up EMOM x 4 MINUTES (:40 ON/ :20 OFF)MIN 1 – Bike (RPM 50-60)MIN 2 – Bike (RPM 55-65)MIN 3 – Bike (RPM 60-70)MIN 4 – Bike Workout PaceInto…2 ROUNDS5 PVC Pass Thrus5 PVC Snatch Deadlift + Upright Row5 PVC Scarecrow Snatch5 Burpees Weightlifting Hang Snatch (Weight) 1.) High Hang…
SCFit – Thu, Jul 13 Warm-up WARM-UP2 ROUNDS30 Single Unders10/10 Split Squats5 Hang Muscle Clean10 Elbow PunchesInto…2 ROUNDS:30 Jump Rope Practice*3 Hang Power Clean6 Alt. Lunges + 6 Squats***RD1: Perform Single + Single + High Jump; RD2: Perform Single + Single + DoubleUnder**RD1 Perform bodyweight; RD2: Perform Front Rack Lunge (Option to performthe squats with…
SCFit – Wed, Jul 12 Gymnastics EMOM x 8 MINUTES Chest to Bars**Rep Options:ADV: 5-7INT: 3-5 BEG: 1-3 (Score is Total Reps) Week 2 of 9 Gymnastics Cycle
SCFit – Tue, Jul 11 Warm-up EMOM x 8 MINUTES (:40 On / :20 Off) MIN 1 – Lunge + Lunge + Air Squat MIN 2 – Crossbody Mountain Climbers MIN 3 – Box Jumps MIN 4 – Barbell Upright Rows Weightlifting Hang Clean (Weight) 1.) High Hang Squat Clean*1×5 (50%)1×3 (55%)3×2 (60%)*Based off 1RM…
SCFit – Mon, Jul 10 Warm-up 2 SETS 100m Run 10 Arm Haulers 5/5 Moose Antlers 10 Scap Push-Ups + 10 Alt. Shoulder Taps Into… 2 SETS 100m Run 10 Push-Ups 10 Barbell Strict Press Weightlifting Push Jerk (Weight) 5×5 (60%)*Push Jerk*Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no…
SCFit – Fri, Jul 7 Warm-up 1 ROUND 10 Banded Upright Rows 10 Supinated Band Pull-Aparts10 Overhead Band Pull Aparts 10 Alt. Bird Dogs 10 Arm Haulers Into…2 ROUNDS 8 Up-Downs 8 PVC Pass Thrus 8 PVC Scarecrow Snatch 8 Burpees 8 PVC Behind the Neck Strict Press 8 PVC Overhead Squats Weightlifting Snatch (Weight)…
SCFit – Thu, Jul 6 Warm-up 1:00 Cardio ChoiceInto…2 ROUNDS10 PVC Pass Through5 PVC Push Jerk5/5 DB RDL10 Shoulder TapsInto…1:00 Cardio ChoiceInto…2 ROUNDS5 PVC Hang Muscle Snatch5/5 SA Bent Over Row10 Alt DB Slides10 Alt. V-Ups
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