SCFit – Sun, Jul 13 Suggested Warm-Up Warm-Up 5 Up/Down Dogs 10 Groiners 10 Bird Dogs 15 Scap Push-Ups 10 BW Good Mornings Into… 10 Leg Swings (Front to back + side to side) 10 KB DL 15 Scap Push-Ups 10 Up-Downs 6/6 Push-Up to Planks Into… 6 Shuttle Runs 10 Russian KB Swings 10…
SCFit – Sat, Jul 12 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Mountain Climber Groiner* 10 Tuck-Ups or V-Ups 10 Air Squats 10 BB Upright Rows *1 Rep= 4 Mountain Climbers + 1 Groiner each leg. Into… 2 ROUNDS 7-10 Kip Swings 10 BB Deadlifts 7 Hang High Pulls 10 Alt. Elbow Punches 7 Front Squats…
SCFit – Fri, Jul 11 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 8/6 Cal Bike 10 Scap Push-Ups 10 Alt. Plank or Pike Shoulder Taps 5/5 Single Arm DB Deadlifts Into… AMRAP x 5 MINUTES 8/6 Cal Bike 5 Push-Ups to Down Dog 5/5 Single Arm DB Hang Snatch* :15 Handstand or Pike Hold *On…
SCFit – Thu, Jul 10 Suggested Warm-Up Warm-Up 1 ROUND 200 M Run 10/10 Leg Swing 10 Calf Raises 10 Alt Shoo the Chickens 10 Alt Open the Gate hip openers Into… 2 ROUNDS 1:00 Row 30 Single Unders → 30 Dubs :15 Hollow Hold + 10 Hollow Rocks Workout – All AMRAP x 35…
SCFit – Wed, Jul 9 Suggested Warm-Up Warm-Up 1 ROUND 5 Up Dog-Down Dogs 10 Groiners 10 Elbow Punches 10 Scap Pull-Ups Into… 1 ROUND 8 Good Mornings 8 Cossack Squats 8 Hang Muscle Cleans 8 Ring Rows Into… 1 ROUND 6 Clean Deadlifts 6 Narrow Stance Air Squats 6 Hang Power Cleans 1-3 Strict…
SCFit – Tue, Jul 8 Suggested Warm-Up Warm-Up 1:00 Bike into… 1-2 ROUNDS 5/5 Ankle Circles 10 Forward Arm Circles 10 Up-Downs 10 Backwards Arm Circles 5 Lunge-Lunge-Squat Into… AMRAP x 5 MINUTES :30 Bike Sprint 5 Burpee Broad Jumps 5 Box Jumps 5 Kip Swings Skill – All ON A 15:00 RUNNING CLOCK…* Practice…
SCFit – Mon, Jul 7 Suggested Warm-Up Warm-Up 1 ROUND5 Inchworm + Push Up + Bootstrapper10 Scap Push Ups5/5 Moose Antlers10 Air Squats5/5 Spiderman Twists10 Dead Bugs Into… 2-3 ROUNDS8 Front Squats*8 Push Press*8 Ring Rows8 Scap Pull Ups** *RND 2: Complete 8 Thrusters in place of Front Squats and Push Press**RND 2: Hanging Knee…
SCFit – Sun, Jul 6 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES1:00 Cardio8 Deadbugs6/6 Single Leg Glute Bridge Ups Into… 1-2 ROUNDS10 Sit Ups8 Step Ups4 Box Jumps Workout – All 4 ROUNDS FOR QUALITY 40/35 Cal Row, Ski, Bike 30 Sit-Ups 20 Alt. Box Step-Ups (Athlete Choice)*10 Box Jumps *Option to Hold DB (Athlete…
SCFit – Sat, Jul 5 Suggested Warm-Up Warm-Up 2 ROUNDS5 Inchworm to Push Ups10 Alt Pike Toe Taps5/5 Moose Antlers10 Tib/Calf Raises5 Pause Up-Down20 Single Unders Into… 2-3 ROUNDS (Time Permitting) 5 Pike Push Ups5 Burpees5 Bench Dips20 Double Unders Workout – Performance 3 SETS (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES* 25…
SCFit – Fri, Jul 4 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES100m Run4 Power Cleans4 Alt. Elbow Punches4 Front Squats Into… AMRAP x 4 MINUTES100m Run4 Scap Pull-Ups4 Kip Swings4 Ring Rows or Strict Pull-Ups Metcon Team 1776 (Time) For Time (In A Team Of 3) – Kettlebell Swings (53/35) – Box Jumps (24/20) –…