Author: SoldierCityFitness

SCFit – Mon, Apr 24 Warm-up 2 ROUNDS4 Inchworm + Up-Dog + Down Dog*5 Scap Push-Ups + 2 Alt. Shoulders Taps6/6 Staggered Stance Good Mornings7 BB Bent Over Row w/ :01 Pause at top*Start standing and walk hands out to Plank. Drop hips tofloor and raise chin towards ceiling. Then Push hips backand though finishing…

SCFit – Sat, Apr 22 Warm-up 2 ROUNDS10 Bootstrap Squats8 Scap Push-Ups6 Scap Pull-Ups:30 RESTAMRAP x 3 MINUTES10 Banded Good Mornings8 Banded Bent Over Rows6 Band Pull Aparts:30 REST2 ROUNDS10 Tempo Air Squats (31X1)8 Tempo Ring Rows (21X2)6 Tempo Knee Push-Ups (22X1) Metcon Metcon (Time) 4 SETS*4 ROUNDS5 Pull-Ups10 Push-Ups15 Air Squats-Rest 1:00 b/t Sets-*1…

SCFit – Fri, Apr 21 Warm-up 0:00-3:00 RUNNING DRILLS…High KneesButt KicksToe/Heel WalkInside/Outside Foot WalkQuad Stretch to Knee HugInto…400m Group Jog (MIN 3-5)Into…2 ROUNDS (MIN 5-8)5 Barbell Deadlifts5 Barbell Upright Rows10 Barbell Elbow Punchesinto…AMRAP IN REMAINING TIME (MIN 8-10)100m Run5 Barbell Strict Press w/ :01 Pause at the top Metcon NCFIT BENCHMARK WORKOUT “AVA” (AMRAP –…

SCFit – Thu, Apr 20 Warm-up 1-2 ROUNDS8 Up-Downs8 Alt. Groiners8 BB Elbow Punches8 BB Good MorningsInto…1 ROUND6 Up-Downs Over the Bar6 Cossack Squats6 BB Hang Muscle Clean6 BB Front Squats Weightlifting Back Squat (Weight) 3×2*Tempo Back Squat (11X1)*Keep weight Heavy+ across all sets.Remember Reading Tempo… (Score is Weight)Week 4 of 5 Tempo Metcon Metcon…

SCFit – Wed, Apr 19 Warm-up 2 ROUNDS1:00 Bike5/5 DB Around the Worlds10 Alt. Pike Shoulder Taps20 Alt. DB Foot TapsInto…2 ROUNDS:30 Bike5/5 Single Arm Arnold Press5 Pike Push-Ups30 Single Unders 30 Double Unders (2nd Round) Gymnastics EVERY 3:00 x 4 SETS3-5 Tempo Handstand Push-Ups (30X1):45 DBL KB/DB Overhead Hold (AthleteChoice, Mod)EZ Cardio w/ Time…

SCFit – Tue, Apr 18 Warm-up F ROUND:30 Cal Row @ Easy Pace6 Cat Cows6 Bird Dogs6 Push-Up to PikeInto…1 ROUND:30 Row @ Mod Pace6/6 Barbell RDL12 Alt. V-Ups12 Glute Bridge Upsinto…1 ROUND:30 Row @ Hard Pace6 Barbell Deadlifts6 Kip Swings6 Strict Knee Raises Weightlifting Deadlift (Weight) 3X2*Tempo Deadlift (11X1)*Keep weight Heavy+ across all setsRemember…

SCFit – Mon, Apr 17 Warm-up AMRAP X 5 MINUTES*6 WallBall Deadlift6 WB Push Press6 WB Front Squat6 Up-Downs6 Ring Rows*From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6Kip Swings.Into…1-2 ROUNDS (TIME PERMITTING)100m Run5/5 Moose Antlers8 Alt. Bird Dogs6 Tempo Strict Press (31X1) Weightlifting Shoulder Press (Weight) 3X2*Tempo Strict Press (11X1)* Keep weight…

SCFit – Sat, Apr 15 Warm-up 2 ROUNDS:20 Single Unders4 Inchworm + 3 Scap Push-Ups6 Deadlifts6 Upright Rows12 Elbow PunchesInto…1-2 ROUNDS (Time Permitting):20 Double Unders OR Single-Single-Doubles8 Push-Ups8 Ring Rows*5 Hang Muscle Cleans5 Hang Power Cleans*Complete 8 Jumping Pull-Ups RND 2. Weightlifting Power Clean (Weight) ON A 10:00 RUNNING CLOCK…Build to a Mod-Heavy 3-Rep Power…

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…