SCFit – Sun, Aug 31 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Bike (Increase intensity e/ round) 10 Ring Rows 7-10 Scap Pull-Ups 7-10 Scap Push-Ups 10 Push-Ups 10 Tuck-Ups* *Complete Alt. V-Ups RND2 & V-Ups RND3. Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20/15 Cal Assault Bike* 10 Strict Pull-Ups…
SCFit – Sat, Aug 30 Suggested Warm-Up Warm-Up 20’ LINE DRILLS 8/8 Front to Back Leg Swings 8/8 Side to Side Leg Swings Hamstring Scoops Hip “Open the Gate” Hip “Close the Gate” 200m Run Into… 2 SETS* 5 PVC Pass Thru → Alt. PVC Around the World 5 Snatch Grip Deadlift → Clean Deadlift…
SCFit – Fri, Aug 29 Suggested Warm-Up Warm-Up 2 ROUNDS 300/250m Row (increase speed 2nd Round) 10 Air Squats 10 Cossack Squats 10 Bootstraps 4/4 90-90 Rotations with Reach :30 Hollow Hold Into… 1-2 ROUNDS 300/250m Row (workout pace) 5/5 SA FR Squat 10 DB FR Squat 10 Hollow Rocks 10 Glute Bridge Strength –…
SCFit – Thu, Aug 28 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio of Choice 10 Deadbugs → 10 Sit-Ups 20 Shoulder Taps → 10 DB Slides Into… 2 ROUNDS 1:00 Cardio of Choice 8 Box Step-Overs 10 Good Mornings → 10 KB/DB Deadlifts Workout – All AMRAP x 24 MINUTES* (AMRAP – Rounds and Reps)…
SCFit – Wed, Aug 27 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Banded Supinated Pull-Aparts 10 Banded Pronated Pull-Aparts 10 Banded Bent-Over Rows 10 Slow Arm Haulers Into… AMRAP x 5 MINUTES 50 Single Unders* 10 Up-Downs** 10 Elbow Punches 10 Strict Press *Switch to Double Unders at 2:30 **Switch to Burpees Over Bar/Burpees at 2:30…
SCFit – Tue, Aug 26 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10 Banded Lat Pull-Downs 10 KB Deadlifts 10 KB Upright Rows 10 V-Ups Into… 2 ROUNDS 5 Kip Swings 10 Ring Rows 5 Empty BB Goodmornings 10 RKBS Strength – All Deadlift (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Deadlift) (Score…
SCFit – Mon, Aug 25 Suggested Warm-Up Warm-Up 1 ROUND 5 Inchworm w/ Push Up 5/5 Moose Antlers 10 Slow Air Squats 5 Boot Strappers 10 Scap Push Ups :20 Pike Hold Into… 1-2 ROUNDS 200m Run 10 Air Squats (Round 2: Goblet Squat) 10 Push Ups (Round 2: Hand Release Push Up) :20 Wall…
SCFit – Sun, Aug 24 Suggested Warm-Up Warm-Up MOBILITY ROUND 1:00 Cardio of Choice 1 5 Yoga Push Ups (Down Dog to Up Dog and back) 10 Alt Spiderman Twists 10 Alt 90/90 Hip Openers 10 Dead Bugs 1:00 Plank Hold Into… 2 ROUNDS1:00 Cardio of Choice 2 5 Pause Up-Downs 10 Sit Ups 10…
SCFit – Sat, Aug 23 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 PVC Pass Throughs 5 Squat Jumps 10 Scap Pull Ups → 10 Kip Swings 5 Box Step Overs → 5 Box Jump Overs Into… 2 ROUNDS 8 Barbell Good Mornings 8 PVC Cuban Press → 8 Barbell Hang Muscle Snatch 8 PVC…
SCFit – Fri, Aug 22 Suggested Warm-Up Warm-Up 2-3 ROUNDS :30 Plank Hold :30 Plank Alt. Shoulder Taps -Rest :15- :30 Bottom of Squat Hold :30 Air Squats -Rest :15- :30 Glute Bridge Hold :30 Hollow Rocks Strength – All Back Squat (10-8-6*) *Start Light and end Light-Moderate. This is a deload week (Score is…