SCFit – Fri, Oct 10 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 40 Single Unders 10 Scap Push-Ups 5 Push-Up to Down Dog 5 DB Goblet Squat 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Double Unders or 40 Single Unders 7-10 Push-Ups 5 DB Front Squats 5 Kip Swings 5 Toes to Bar…
SCFit – Thu, Oct 9 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Groiners 20 Plank Shoulder Taps 10 Scorpion Stretches Into… 1 ROUND :45 Hard Bike 12 Up Downs 16 Walking Lunges :45 Plank Workout – All EMOM x 20 MINUTES MIN 1 – :45 Cardio Choice MIN 2 – :45 Walking Lunges MIN…
SCFit – Wed, Oct 8 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Passthrough 10 BTN Push Press 10 MB Deadlifts 10 MB Squats 10 MB Press 5/5 MB Around the World Into… 1-2 ROUNDS 10 PVC Snatch High Pull 10 PVC Cuban press 5 PVC Snatch Balance 10 PVC OH Squat 10 MB Thrusters Strength…
SCFit – Tue, Oct 7 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Row (EZ – Mod – Workout Pace) 10 Deadbugs* 10 Step Ups 6/6 KB Suitcase Deadlifts** *Round 2 – Bird Dogs, Round 3 – Sit-Ups **Round 3 – 50m Suitcase Carry (25m out, 25m back, switch hands at turn) Workout – All ON A…
SCFit – Mon, Oct 6 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 10 Toe Touch Jumping Jacks 10 Up-Downs 100m Run 10 Toe Touch Jumping Jacks 5 Burpees Into… 1-2 ROUNDS (Time Permitting) 6 SLOW Deadlifts 8 Scap Pull-Ups 10 Ring Rows 12 Alt. Elbow Punches Strength – All Power Clean (ON A 20:00 RUNNING…
SCFit – Sun, Oct 5 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio 10 Wide Stance Good Mornings 5 Up/Down with Shoulder Tap 10 Scap Push Up :30 Hollow Hold + 10 Deadbug 10/10 Single Arm Seated Strict Press Into… 1 ROUND 1:00 Cardio 5 Up/Down 5 Push-up 10 Hollow Rocks 10 Sumo Stance DL 10…
SCFit – Sat, Oct 4 Suggested Warm-Up Warm-Up 2:00 Bike (EZ-MOD Pace) Into… 3 SETS (:20 ON/ :10 OFF) MOVT 1 – Jumping Jacks MOVT 2 – Alt. Groiners MOVT 3 – Tuck-Ups or V-Ups MOVT 4 – Air Squats *1 SET = MOVT 1-4. Workout – Performance AMRAP x 21 MINUTES (AMRAP – Rounds…
SCFit – Fri, Oct 3 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Samson Lunges MIN 2 – Yoga Push-Ups MIN 3 – Jefferson Curls MIN 4 – Kang Squats Into… AMRAP x 6 MINUTES 100m run 6 Alt. Elbow Punches 6 Muscle Cleans 3 Strict Press…
SCFit – Thu, Oct 2 Suggested Warm-Up Warm-Up TEAMS OF 2… 1 ROUND (Each) P1: 2:00 Cal Row P2: AMRAP x 2 MINUTES…4 Box Step-Ups + 6 KB Deadlifts + 8 Crunches Into… 1 ROUND (Each) P1: 2:00 Cal Row P2: AMRAP x 2 MINUTES…2 Box Jumps + 4 Russian KB Swings + 6 Sit-Ups…
SCFit – Wed, Oct 1 Suggested Warm-Up Warm-Up 2 ROUNDS 5/5 Moose Antlers 10 Air Squats 5 Empty Barbell Presses* 10 Alt. Deadbugs *Strict Press from the front rack and then gently lower to the back rack. Strict Press from behind the neck and lower back to the Front Rack. This is one rep, perform…