SCFit – Sat, Nov 26 Warm-up 200m Run Into…3 Rounds7/5 Cal Bike + 5 Burpees10 Scap Push-Ups10 Snatch Deadlifts10 Hang Muscle Snatch Into… 200m Run Metcon (Time) NCFIT BENCHMARK WORKOUT“GRATITUDE” 4 ROUNDS FOR TIME11 Power Snatches (95/65)|(65/45)400m Run12 Handstand Push-Ups22/18 Cal Bike12 Burpees (Score is Time) Metcon Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT…
SCFit – Fri, Nov 25 Warm-up EMOM x 9 MINUTESMIN 1 – :20 Air Squats + :20 Alt. GroinersMIN 2 – :20 Scap Pull-Ups + :20 Kip SwingsMIN 3 – :20 Box Step Overs + :20 Box Jump Overs Weightlifting Back Squat (Weight) STRENGTH8-6-4-6-8Back Squat *Start Moderate and build to Moderate-Heavy. After Set of 4,…
SCFit – Thu, Nov 24 Metcon Turkey WOD 2016 (Time) 10 Rounds -10 Wing Dips -10 Gobble Squats -10 Burpees -500m Run
SCFit – Wed, Nov 23 Warm-up 3 ROUNDS 1:00 Row (EZ→ MOD→ HARD)10 Strict Sit-Ups10 Scap Ring Rows → 5 Tempo Ring Rows (30×1) → 10 Ring Rows 10 Reverse Lunges → Forward Lunges → KB Goblet Lunges EXTENDED WARM-UPEMOM x 8 MINUTESMIN 1 – Complete One Complex Option…*MIN 2 – EZ Row *Option 1:1 Big Kip…
SCFit – Tue, Nov 22 Warm-up 3 ROUNDS10 PVC Pass Thrus10 PVC Good Mornings10 PVC Cuban Press Into… 2-3 ROUNDS7 Barbell RDL7 Barbell Hang High Pulls7 Barbell Strict Press:15 Barbell OH Hold Weightlifting Metcon (Weight) STRENGTHEVERY 1:30 x 7 SETS*1 Deadlift+1 Hang Power Clean+1 Shoulder To Overhead *Start Moderate and build to Mod-Heavy. (Score is…
SCFit – Mon, Nov 21 Warm-up 2 ROUNDS 10/10 Ankle Rollouts8 Bootstrappers8 Alt. Bird Dogs Into… AMRAP x 5 MINUTES 30 Single Unders*6 Alt. Lunges6 Push-Up to Pike6 Alt. Knee Raises * Switch to Double Unders at halfway Bench Press (Weight) STRENGTH6-4-2-6-4-2*Bench Press *Start Moderate and build to Heavy. Second wave should be heavier than the…
SCFit – Sat, Nov 19 Warm-up 2:00 PVC Passes & Around the Worlds Into… 2-3 SETS BARBELL WARM-UP10/10 Elbow Punches10 Behind the Neck Presses10 High Bar Back Squats10 Good Morning10 Dip + Hold + Stands (Barbell in the Front Rack)-Quick Rest b/t Sets- Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 4 MINUTES5 Shoulder…
SCFit – Fri, Nov 18 Warm-up 2 ROUNDS100m Run10 Slow Paced Good Mornings (Narrow Stance)10 Ring Rows12 Glute Bridge-Ups8 Cat Cows INTO.. 2 ROUNDS100m Run10 Slow Paced Good Mornings (Sumo Stance)10 Scap Pull-ups8 Kipping Swings8/8 Single Leg RDLs Weightlifting Romanian DeadLift (RDL) (Weight) STRENGTH10-8-6Romanian Deadlift *Start Light-Mod and build to Moderate-Heavy. (Score is Weight) Metcon…
SCFit – Thu, Nov 17 Warm-up 200m TEAM RUN Into… EVERY 3:00 x 3 SETS6 Step-Ups 6 Box Jumps6/6 DB Around the World6 DeadbugsMobility focused on hips in remainder of time Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES10 Alt. DB Farmer Step-Ups (50/35)|(35/20)|(24/20)15 Up-Down + Box Jump Overs (20)30 Sit-Ups (Score is…
SCFit – Wed, Nov 16 Warm-up AMRAP x 8 MINUTES 8 Slow Air Squats 8 Knee Push-Ups 8 Muscle Cleans 8 Kang Squats Metcon (Weight) STRENGTH5-5-51+1/2 Back Squat* *Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand (Score is Weight) Weightlifting Metcon The Chief (AMRAP – Rounds) Max…