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…
SCFit – Mon, May 8 Warm-up 1 ROUND10 Alt. Cossack Squats8 Alt. Groiners + Twist6 Bootstrappers6 Alt. Samson Lunges-IntoAMRAP x 4 MINUTES10 Up-Downs10 Staggered Stance Air Squats*8 Slow Air Squats6 Jumping Air Squats*Complete 5 reps w/ right foot forward, 5 w/ left foot forward. Weightlifting Back Squat (Weight) 1×5 @65%1×5 @75%1×5+ @85%Back Squat**Based off of…
SCFit – Sat, May 6 Warm-up 2 SETS20 Single Unders10 Bootstrap Squats5/5 Med Ball Around the Worlds10 Slow Push-UpsInto…2 SETS20 Single-Single-Doubles10 Med Ball Front Squats10 Med Ball Push Press10 Ring RowsInto…OPTIONAL MOBILITY5/5 Groiners w/Twist5/5 Moose Antlers5/5 Scorpion Stretch:30/:30 Elevated Calf Stretch Metcon Metcon (AMRAP – Rounds and Reps) ON A 15:00 RUNNING CLOCK…150 Double UndersThen…
SCFit – Fri, May 5 Warm-up AMRAP x 3 MINUTES5 Good Mornings5/5 SL Glute Bridge-Ups5 Strict Press w/Empty BarbellInto…AMRAP x 4 MINUTES5 Above the Knee Deadlifts5 Hang Muscle Cleans5 Push Press w/Empty Barbell5 Cat Cows Weightlifting Deadlift (Weight) ON A 20:00 RUNNING CLOCK…Build to a 1-Rep Deadlift(Score is Weight)Week 1 of 6 Wendler Metcon Metcon…