SCFit – Mon, Jun 23 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Alt. Arm Swings Cross-Body 10 Alt. Up & Down Arm Swings 10 Shoulder Rolls Forward + Backwards 10 Wall Slides* 10 SLOW Arm Haulers 10 Alt. Thread the Needles *Stand with your back, elbows, and wrists against a wall. Slide arms up like a…
SCFit – Sun, Jun 22 Suggested Warm-Up Warm-Up QUICK MOBILITY FLOW: 6 Down Dog to Up Dog 12 Alt Plank to Toe Tap 3/3 Groiners with a Twist 6 90/90 Hip Rotations 12 Glute Bridge :20 Hollow Hold Into… 2 ROUNDS :30 Arms only Rowing :30 Arms and body :30 Half Slide :30 Full Row…
SCFit – Sat, Jun 21 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 10 90/90 Hip Openers 10 Glute Bridge Raises 10 Alt Step-Ups 5 Tempo Push Ups (31X1) Ino… 2 ROUNDS 10 KB Deadlifts (RND 2: Russian Swings) 10 Dead Bugs 10 Box Jumps (RND 2: Option to increase height) 5 Strict Dips (Bench/Box/Rings)…
SCFit – Fri, Jun 20 Suggested Warm-Up Warm-Up EMOM x 3 MINUTES (:40 ON / :20 OFF) MIN 1 – 90/90 Hip Rotations MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats Into… 2 SETS 200m Run 8 Air Squats 8 Alt. Elbow Punches 8 Strict Press Into… 2 SETS 100m Run 6 Front…
SCFit – Thu, Jun 19 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Bike (EZ) 10 Banded Pull Aparts 10 Arm Haulers 10 Scap Pull Ups Into… 1 ROUND 1:00 Bike (MOD) 10 Supinated Banded Pull Aparts 10 Banded Dante Rows 10 Ring Rows Into… 1 ROUND 1:00 Bike (Workout Pace) 10 Overhead Banded Pull Aparts 10…
SCFit – Wed, Jun 18 Suggested Warm-Up Warm-Up 200m Run 2 ROUNDS 5 Clean Deadlifts 10 Elbow Punches 10 Strict Press 5 Hang Muscle Cleans 400m Run 1 ROUND 5 Clean Pulls 5 Hang Power Cleans 10 Push Press Classic Workout – All Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go…
SCFit – Tue, Jun 17 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Single Unders 10 Alt. Lunges 10 Scap Push-Ups 10 Tuck-Ups* *Option to complete V-Ups RND 2. Into… 1-2 ROUNDS (Time Permitting) 20 Double Unders or 5 Single-Single-Double Unders 10 Kip Swings* 10 Heel Elevated Narrow Stance Air Squats 10 Push-Ups *RND 2 → 10…
SCFit – Mon, Jun 16 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES MIN 1 – :45 Arms Only Rowing MIN 2 – :45 Arms + Body Rowing MIN 3 – :45 Half Slide Rowing MIN 4 – :40 Full Slide Rowing (SPM 22-25) MIN 5 – :40 Full Slide Rowing (SPM 24-28) Into… 2 QUICK…
SCFit – Sun, Jun 15 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Calf + Tib Raises 10 Alt. Plank Calf Stretches* 10 Up-Dog to Down Dog 10 SLOW Scap Push-Ups 6-8 Child’s Pose Walk-Outs** *From a plank position, fold one foot over the over and gently rock back until a stretch is felt in the calf….
SCFit – Sat, Jun 14 Suggested Warm-Up Warm-Up 1 ROUND 200m Run Into… Line Drills (25ft Lengths) High Knees Butt Kickers Toy Soldiers Hip Openers Hip Closers Skip Into… 2 ROUNDS 200m Run 10 BB RDL→ BB DL 10 Hang Muscle Cleans→ Hang Power Cleans 10 Front Squats Workout – Performance FOR TIME* (Time) 400m…