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…
SCFit – Mon, Apr 3 Warm-up AMRAP X 4 MINUTES:30 Mod Bike20 Single Unders5 Bootstrap Squats5 BB Hang High PullsInto…AMRAP x 4 MINUTES:30 Fast Bike20 Double Unders5 Hang Power Cleans5 Front Squats Weightlifting Back Squat (3×6) 3X6*Tempo Back Squat (21X1)*Keep weight Moderate-Heavy across all setsRemember Reading Tempo..1st Number is ‘Down Portion2nd Number is ‘Down Position3rd…
SCFit – Sat, Apr 1 Warm-up ON AN 8:00 RUNNING CLOCK.3 ROUNDS5 KB Deadlift5/5 Single Arm Russian KB Swings5 Russian KB Swingsto Waist _ 5 Russian KB Swings10 Bent Leg Sit-Ups – 10 Straight Leg Situps – 10 Sit-ups10 Alt. Bird Dogs – 10 Alt. Deadbugs – 5/5 Side Lying OpenBook StretchThen Into..AMRAP IN REMAINING…