SCFit – Sat, Oct 8 Warm-up <p>3 ROUNDS<br />:40 Bike<br />20ft Crawl*<br />8 Up Downs<br />6 Lunges + 6 Low Box Step Ups</p><p>*Round 1: Perform Straight Leg Bear Crawl<br />Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl<br />Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the…
SCFit – Fri, Oct 7 Warm-up <p>1 ROUND<br />30 Single Unders<br />10 Scap Push-Ups <br />10 Clean Deadlifts <br />100m Run</p><p>Into…</p><p>2 ROUNDS<br />30 High Jump Single Unders or Double Unders <br />10 Clean High Pulls <br />2 Wall Walk or 10 Single DB Strict Press <br />100m Run</p> Metcon (Weight) <p>STRENGTH</p><p>EVERY 1:30 x 7 SETS*<br />1 Power Clean<br />+<br />1…
SCFit – Thu, Oct 6 Warm-up <p>AMRAP x 3 MINUTES <br />:30 Cardio Choice <br />8 Tuck-Ups <br />8 Ring Rows </p><p>Into…</p><p>AMRAP x 3 MINUTES <br />:30 Cardio Choice <br />6 V-Ups<br />6 Kip Swings</p> Metcon Metcon (AMRAP – Reps) <p><br />EMOM x 28 MINUTES<br />MIN 1 – :45 Max Strict Pull-Ups<br />MIN 2 – :45 Cardio Choice (Cals)<br />MIN 3…
SCFit – Wed, Oct 5 Warm-up <p>AMRAP x 7 MINUTES </p><p>5 Scap Pull-Ups </p><p>5/5 Elbow Punches </p><p>5 Kang Squats </p><p>10 Box Step Overs</p> Weightlifting Front Squat (Weight) <p> </p><p>STRENGTH</p><p>6-4-4*</p><p>Front Squat</p><p> </p><p>*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 9</p> Metcon Metcon (AMRAP – Rounds and Reps) <p>AMRAP x 10…
SCFit – Tue, Oct 4 Warm-up <p>3-4 ROUNDS (Time Permitting)<br />:30 Row @ Mod Pace<br />10 Lunge + PVC Pass Through*<br />8 Up-Downs<br />6 Push-Up to Pike</p><p>*Rnd 3+4 complete PVC Overhead Squats.</p> Strength/Skill Metcon (Weight) <p><br />STRENGTH<br />EVERY 1:30 x 7 SETS*<br />1 Power Snatch<br />+<br />1 Deep Hang Power Snatch</p><p>*Start Moderate and build to…
SCFit – Mon, Oct 3 Warm-up <p>2 ROUNDS <br />:40 Cal Bike <br />8 BB Strict Press w/ :01 Pause OH<br />10 Slam Ball G2OH <br />20 Crossbody Mountain Climbers </p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />6 Scap Push-Ups + Push-Up <br />8 BB Push Press <br />10 Slam Balls <br />12 Alt. DB Bent Over Rows</p> Weightlifting Metcon Push Jerk (Weight) <p><br />STRENGTH<br…
[WOD100122] Warm-up <p>2-3 ROUNDS (5 MIN CAP)<br />30 Single Unders<br />4 WB Lunge + WB Lunge + WB Squat<br />4 Ring Rows<br />4 Burpees</p><p>Into…</p><p>2-3 ROUNDS (5 MIN CAP)<br />25 Double Unders<br />8 Russian KBS<br />4 Box Jumps<br />4 WB Push Press <br />4 Wall Ball Shots<br /> </p> Metcon Filthy Fifty (Time) For time: 50 box jumps…
[WOD093022] Warm-up Warm-up 2 ROUNDS 10 Alt. PVC Pass Thrus + Lunge 10 Air Squats w/ :01 Pause at the Bottom* 10 V-Ups** 8 Up Downs *Round 2 complete Jumping Air Squats to Target **Round 2 complete Kipping Knees to Chest Into… 1 ROUND 10 PVC Snatch Grip Deadlifts 10 PVC OHS 10 PVC Behind…
[WOD092922] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up MIN 3 – 10 Step-Ups+ Max Groiners MIN 4 – 30 Big Jump Single Unders + Max Calf or Tib Raises Metcon Metcon (AMRAP – Rounds and Reps) ON…
[WOD092822] Warm-up Warm-up EMOM x 7 MINUTES MIN 1 – 100m Run + Max Tuck Hold MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps MIN 3 – 100m Run + Max Plank Hold MIN 4 – 10 Strict Press + Max Up-Downs MIN 5 – 100m Run + Max Hollow Hold…