SCFit – Wed, Apr 23 Suggested Warm-Up Warm-Up MOBILITY ROUND 5 Inchworm w/ Push Up 10 Piked Toe Taps 5/5 Moose Antlers 10 Air Squats 10 PVC Pass Throughs 10 PVC OH Squats Into… 2 ROUNDS 8 Snatch Grip BB RDL (Rnd 2: Deadlift) 6/6 DB Push Press 8 Alt DB Hang Snatch 6 Scap…
SCFit – Tue, Apr 22 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES :30 Bike (Easy Pace) 4 Lunge-Lunge-Squat w/PVC* 4 Vertical Jumps Into… AMRAP x 4 MINUTES :30 Bike (Hard Pace) 4/4 Staggered Squats 4 PVC Front Squat or Overhead Squat (:02 pause at the bottom) *During the Lunges, perform PVC Pass Thrus. When you…
SCFit – Mon, Apr 21 Suggested Warm-Up Warm-Up 2 ROUNDS200m Run 10 BB Clean Deadlifts 8 BB Alt. Elbow Punches 6 BB Strict Press 4 Alt. Groiners Into… 2 ROUNDS 200m Run 10 BB Snatch Deadlifts 6 BB Snatch High Pull 8 BB BTN Push Press 4 Cat Cows Workout – Performance “AVA” (AMRAP –…
SCFit – Sun, Apr 20 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10 Alt. Plank Rotations 10 Single DB Bicep Curls 5 Lunge-Lunge-Squat :20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES 5/5 Side Plank Rotations 10 Single DB Overhead Tricep Extensions 10 Jumping Air Squats :20 Wall Sit Workout – All 5 SETS…
SCFit – Sat, Apr 19 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 (EZ Row) 10 Alt. Step-Ups 5 Tall Jumps 10 Scap Push-Ups + Shoulder Taps* 10 Alt. Deadbugs *1 Rep= 1 Scap Push-Up + Shoulder Tap R + Shoulder Tap L. Into… 1-2 ROUNDS (Time Permitting) 15/12 Cal Row 10 Box Jumps 7-10 Push-Ups (Knee…
SCFit – Fri, Apr 18 Suggested Warm-Up Warm-Up 1 ROUND 10 Good Mornings 10 Air Squats 5 Inch Worm with Push-Up 5/5 Moose Antlers Into… 2 ROUNDS 5 Clean Deadlift 5 High Hang Muscle Clean 10 Front Rack Elbow Punches → Back Rack Elbow Punches 10 Strict Press → 5 Bradford Press 5 Scap Pull-up…
SCFit – Thu, Apr 17 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES 50 Single Unders 10 Plank to Pike 10 Alt. Dead Bugs 5/5 Hand Over Hand Ring Row 10 Push-Ups Into… 25 Double Unders or 50 Single Unders 3 Half Wall Walks 10 Sit-Ups 10 Knees to Elbow 5 Ring/Bench/Box Dip Partner Workout –…
SCFit – Wed, Apr 16 Suggested Warm-Up Warm-Up 4 ROUNDS :20 Moderate Bike :10 Easy Bike Into… 2-3 ROUNDS 10 Good Mornings (RND 2+3: BB RDL) 5 Cat/Cows 10 Deadbugs 5/5 Fire Hydrants 10 Glute Bridge Ups Into… 4 ROUNDS :20 Hard Bike :10 Easy Rest Strength – All Deadlift (5×5*) *Keep weight Moderate+ across…
SCFit – Tue, Apr 15 Suggested Warm-Up Warm-Up 200m Jog Into.. 8 (slow) Knee Over Toes Lunges 6 Bootstrappers 10 90/90 Hip Rotation Into… 2 Rounds 1:30 Cardio Choice 20 Front to Back Line Hops 20 Side to Side Line Hops 15 Air Squats Skill – All ON A 10:00 RUNNING CLOCK… Practice Single Leg…
SCFit – Mon, Apr 14 Suggested Warm-Up Warm-Up 1 ROUND 10 PVC Pass Throughs 8 Inch Worms 10 Good Mornings Into… 1 ROUND 10 PVC Cuban Press 8 Hand Release Push Ups 10 Bird Dogs Into… 1 ROUND 10 BB Strict Press :15 HS Hold / Pike Hold 8 Snatch DL Strength – All Snatch…