SCFit – Sat, Jan 21 Warm-up EMOM x 8 MIN (:40 ON // :20 OFF)*MIN 1: EZ Row → Mod RowMIN 2: Alt. S.A. DB Deadlifts → Alt. DB SnatchesMIN 3: Single Unders → Double Unders / Single-Single-DoublesMIN 4: Dead Bugs → Up Downs*Progress through the arrows in the second round of the EMOM Metcon…
SCFit – Fri, Jan 20 Warm-up AMRAP x 3 MINUTES3 Empty Barbell Strict Press (option to add in some elbow punches)3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows3 Scap Pull-Ups + 3 Kip SwingsInto…AMRAP x 3 MINUTES4 Bodyweight Lunge-Lunge-Squats4 Hang High Pulls + 4 Hang Muscle Cleans8 Ring Rows…
SCFit – Thu, Jan 19 Warm-up LINE DRILLS (MIN 0-3:00)Bear CrawlQuad CrawlHeel / Toe WalkSingle Leg Quad StretchCariocaetc.Into…3 ROUNDS*200 Run6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt.Step-Ups6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down***Arrows denote movement change from round to round.**Land softly in…
SCFit – Wed, Jan 18 Warm-up 4 SETSON A 2:00 RUNNING CLOCK…8/6 Cal Bike8 DB Good Mornings8 DB Strict Presses → DB Push Presses → Pike Push – Ups → HSPU Weightlifting Deadlift (Weight) 6-6-6-6*Deadlifts*Start Moderate and build to Moderate-Heavy.Week 3 of 7 (Oly Cycle)(Score is Weight) Metcon Metcon (Calories) 5 SETSON A 2:00 RUNNING…
SCFit – Tue, Jan 17 Warm-up 3 ROUNDS10 Alt. Groiners + Twist5 Bootstrappers10 Kneeling Lat Stretch*5 Scap Pull-Ups + 5 Kip Swings10 Tuck Ups*Kneeling down in a Child’s Pose position with arms stretched forwardand palms facing up. Shift from side to side to get deeper Into eachshoulder/lat stretch. Weightlifting Front Squat (Weight) ON A 15:00…
SCFit – Mon, Jan 16 Warm-up AMRAP x 4 MINUTES1-2-3-and so on…Up-DownsAir SquatsPush-UpsInto…1-2 ROUNDS (Time Permitting)8 PVC Snatch Grip Deadlifts7 PVC Pass Thrus6 Alt. PVC Around the Worlds5 PVC Scarecrow Snatches Weightlifting Metcon (Weight) 5 SETS*1 Snatch Pull+1 Snatch High Pull+1 Muscle Snatch*Start Light and build to Moderate. -Rest As Needed b/t Sets-Week 3 of…
SCFit – Sat, Jan 14 Metcon AMRAP x 4 MINUTES:30 Mod Row10 Good Mornings (BW or BB)8 Med Ball Front Squats6 Seated Med Ball Strict PressInto…AMRAP x 4 MINUTES:30 Hard Row10 Barbell Jefferson Curls8 Med Ball Thrusters6 Piked Push-Ups Weightlifting Deadlift (8-8-8-8* Deadlift *Start Light-Moderate and build to Moderate+. Week 2 of 7 (Oly Cycle)…
SCFit – Fri, Jan 13 Warm-up 2 ROUNDS6 Alt. Groiners on Box4 Jefferson Curls6 Kang SquatsInto…2 ROUNDS6 Vertical Jumps4 Cat/Cows6 Hang High Pulls w/Empty BarbellInto…2 ROUNDS6 Alt. Step-Ups + 6 Box Jumps4/4 Moose Antlers6 Cuban Presses w/Empty Barbell Weightlifting Metcon Metcon (AMRAP – Rounds and Reps) 3 SETSAMRAP x 4 MINUTES*2-4-6-and so on…Hang Power Clean…
SCFit – Thu, Jan 12 Warm-up 2 ROUNDS5 Cat/Cows10 Tib Raises:30 Squat Hold10 Alt. Bird DogsInto…3 ROUNDS200m Run → 150m Run → 100m Run4 Inch Worms w/Push-Up4 Empty Barbell Cuban Presses4 Empty Barbell Up + Overs**Front Rack to Back Rack to Front Rack = 1 Rep EXTENDED WARM-UPEVERY 3:00 x 3 SETSBuild to a Moderate…
SCFit – Wed, Jan 11 Warm-up 3 ROUNDS1:00 Bike EZ → MOD → Workout Pace:20 Passive Bar Hang → :20 Active Bar Hang → 10 Scap Pull-ups10-15 Sit-ups10 False Grip Ring Rows SKILL(PERFORMANCE)ON A 10:00 RUNNING CLOCK…Practice Ring Muscle-Ups**Options…Low Ring TransitionsJumping Muscle-UpsHips to Rings + Muscle-Up(No Measure) *Options…Banded Strict Pull-UpsPausing Pull-Ups2-for-1 Pull-Ups Metcon Metcon (Time)…