SCFit – Thu, Sep 4 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1: Samson Lunges MIN 2: Yoga Push-Ups MIN 3: Deep Squat Ankle Rocks MIN 4: :20/:20 Adductor Rock Backs Into… 20’-25 LINE DRILLS Walking Knee Hugs Walking Toy Soldier Kicks Hamstring Scoops Duck Walk High Knees Butt…
SCFit – Wed, Sep 3 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Jumping Jacks 10 Elbow Punches 10 Ring Rows 7-10 Scap Pull-Ups* *RND 2 complete Kip Swings. Into… 2 ROUNDS (RND 1=PVC / RND 2= BB) 5 Down & Ups 5 High Hang High Pulls 5 High Hang Muscle Cleans 5 Clean Drops (BW optional)…
SCFit – Tue, Sep 2 Suggested Warm-Up Warm-Up 2:00 Cardio Choice (1:00 Easy / 1:00 Moderate) 2 SETS Static Hold Prep: :20 Bulgarian Split Squat Hold :20 Glute Bridge Hold :40 Wall Sit — knees at 90°, weight in heels. Then Into… 1-2 SETS Metcon Movement Prep: :30 sec slow bike into :15 sec sprint…
SCFit – Mon, Sep 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Air Squats 6 Inch Worm to Push-Up 10 KB Deadlifts Into… 1 ROUND 200m Run 10 Russian KB Swings 10 Box Step-Ups 10 Up-Downs 10 WB Thrusters Into… 1 ROUND 200m Run 10 American KB Swings 10 Box Jumps…
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…