SCFit – Fri, Apr 14 Warm-up 2:00 Easy Pace Bikeinto..2 ROUNDS10 Alt. Groiners10 Alt. Cossack Squats10 Alt. Reverse Lunges10 DB Goblet Squat w/ :02 Pause in bottominto…1:00 Fast Pace Bike Weightlifting Back Squat (Weight) STRENGTH (ALL)3×4*Tempo Back Squat (11X1)*Keep weight Heavy across all sets.Remember Reading Tempo…1st Number is ‘Down Portion’2nd Number is ‘Down Position’3rd Number…
SCFit – Thu, Apr 13 Warm-up 1 ROUND20 Mountain Climbers7 Push-Up to Pike10 Scap Pull-Ups10 BB Strict PressInto…1 ROUND15 Jumping Jacks5 Inch Worms8 Tuck Ups8 BB Muscle CleanInto…1 ROUND10 Toe Touch Jumping Jacks3 Wall Walks or Half Wall Walks6 Kip Swings6 BB Front Rack Dip and Drive Weightlifting Shoulder Press (Weight) 3×4*Tempo Strict Press (11X1)*Keep…
SCFit – Wed, Apr 12 Warm-up 2 ROUNDS*10 KB Deadlifts 10 KB Sumo Deadlift High Pulls1:00 Row (Legs + Hips only) 1:00 Row (Arms + Legs)10 Banded Lat Pull-Downs 10/10 Banded Plank Pulls***Arrows indicate 2nd Round movement change.**Band placed low on the rig. Single Arm Plank hold, while the other armperforms a single arm Dante…
SCFit – Tue, Apr 11 Warm-up EMOM x 8 MINUTES (:40 On / :20 Off)MIN 1 – Scap Push-Up + Alt. Shoulder TapMIN 2 – Slow Step-Ups*MIN 3 – Seated DB Alt. Arnold PressMIN 4 – Quad Heel Taps *** Increase Height on Second Round.** Similar to a Bird Dog position. Both knees off the…
SCFit – Mon, Apr 10 Warm-up 2 ROUNDS200m Jog5 Cat Cows8 Banded Glute Bridge-Up6 Banded Glute Bridge-Up + Abduction*4/4 Banded Fire Hydrants***While at the top of the GBU push knees further out and intothe band. Hold for a second before beginning knees back toneutral (still keeping band under tension) and lower hips tofloor.**Start on all…
SCFit – Sat, Apr 8 Warm-up 2 ROUNDS:45 Cal Row (increasing intensity)10 Walking Lunges5/5 Single Arm DB Deadlifts10 Single DB Curls12 Slow Alt. Shoulder TapsInto…2 ROUNDS:45 Cal Row (increasing intensity)10 Walking Lunges5/5 Single Arm DB Upright Row15 DB Glute Bridge-Ups10 DB Slides Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES25/20 Cal Row20…
SCFit – Fri, Apr 7 Warm-up 200m RunInto…2 ROUNDS12 Med Ball Ground to OH10 PVC Pass Through8 Alt. GroinersInto…1-2 ROUNDS5 PVC Snatch Deadlift5 PVC High Hang Muscle Snatch5 Med Ball Thruster → 5 Wall Balls to TargetInto…200m/150m Time Trial (this is a time trial to see if the Run can be completed inless than 1:00)…
SCFit – Thu, Apr 6 Warm-up 2-3 ROUNDS1:00 Cardio Choice5/5 Split Squats10 Sit-Ups10 Dante Rows10 Ring Rows Gymnastics ON A 8:00 RUNNING CLOCK…Strict Chest to Bar Practice**Focus on wider grip + leaning back tolead with chest.(No Measure)Week 2 of 9 Strict Gymnastics Metcon Metcon 3 SETS FOR QUALITY1 Set of Max Strict Chest to Bars2/2…
SCFit – Wed, Apr 5 Warm-up 1 ROUND5 Cat/Cows4 SLOW Jefferson Curls3/3 Sciatic Nerve FlossInto…2 ROUNDS8 Toe Touch + Jump Jack8 Up-Downs8 Banded/Empty Bar/Bodyweight Good Mornings8/8 Single Leg RDLInto…2-3 ROUNDS (Time Permitting)5/5 Staggered Stance Deadlift w/Empty Barbell*10 Glute Bridge-Ups:30/:30 Single Leg Glute Bridge-Hold10 Alt. Step-Overs***2nd Round: 5 Empty Barbell RDL (feet in Deadlift stance)3rd Round:…
SCFit – Tue, Apr 4 Warm-up 400m Group RunInto…AMRAP x 5 MINUTES5 Scap Pull-Ups5 Banded Pull Aparts5 Banded Strict Press10 Hollow Rocks Weightlifting Shoulder Press (Weight) 3×6*Tempo Strict Press (21X1)*Keep weight Moderate-Heavy across all sets.Remember Reading Tempo…1st Number is ‘Down Portion’2nd Number is ‘Down Position’3rd Number is ‘Up Portion’4th Number is ‘Up Position’(Score is Weight)Week…