SCFit – Tue, Aug 5 Suggested Warm-Up Warm-Up 2 ROUNDS 1:30 EZ Bike 10 Bootstrappers 10 Groiners 5 Up/Down Dogs 10 Cossack Squats Into… 1 ROUND 1:00 Mod Bike 15 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 5 Hang Power Cleans Into… 1 ROUND 1:00 Hard Bike 3 Power Cleans 3 Squat Cleans…
SCFit – Mon, Aug 4 Suggested Warm-Up Warm-Up 1 ROUND 5 Jefferson Curls (option to use barbell or DB) 5/5 Sciatic Nerve Flosses 10 Arm Haulers 5/5 Moose Antlers Into.. AMRAP x 5 MINUTES 5 Vertical Jumps 5/5 Staggered Stance Deadlifts w/Empty Barbell 10 Alt. DB Deadlifts 5 Burpee Broad Jumps Strength – All Deadlift…
SCFit – Sun, Aug 3 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES :30 Cardio Choice 5 DB RDL 5 DB Bent Over Row 5 DB Skull Crusher :15 Wall Sit Into… AMRAP x 5 MINUTES :30 Cardio Choice 2 5 Push-Ups 5 Diamond Push-Ups 10 Standing Calf Raises Workout – All Metcon 3 SETS* 15…
SCFit – Sat, Aug 2 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Up-Downs 10 BW Lunges 10 Scap Pull-Ups 6 Hang Muscle Snatch 10 BB Strict Press Into… 2 ROUNDS 8 Burpees to Target 10 Kip Swings 6 Hang Power Snatch → 6 Power Snatch 10 Front Rack Lunges 8 Hand Release Push-Ups → 8 Pike…
SCFit – Fri, Aug 1 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 10/10 Leg Swing 10 Calf Raises 10 Alt Walking Toe Touches 10 Alt Open the Gate Hip Openers Into… 1-2 ROUNDS (Time Permitting) 1:00 Bike RPM 45-55 10 Kang Squats 10 Alt Cossack Squat 6 90/90 Rotations 10 Glute Bridge 10 Air Squats…
SCFit – Thu, Jul 31 Suggested Warm-Up Warm-Up 1 ROUND 10 Calf Raises 20 Bunny Hops 10 Alt. Calf Stretches 5 Inchworm + Up Dog to Down Dog 10 Elbow Punches 10 BB RDL Into… 1 ROUND 30 Single Unders 10 Single Single Double Under Attempts 10 SLOW Alt. Single Leg BW RDL 10 Elbow…
SCFit – Wed, Jul 30 Suggested Warm-Up Warm-Up 1 ROUND 100m Overhead Banded Run* 10 Plank to Pike 10 Bird Dogs 3/3 Scorpion Stretch Into… 1 ROUND 10 Banded Pass Throughs 5 Push-Up to Pike :30 High Plank 8 Cat Cow Into… 1 ROUND 8 Strict Press 5/5 ½ Kneeling SA DB Strict Press 20…
SCFit – Tue, Jul 29 Suggested Warm-Up Warm-Up 2:00 Row Into… AMRAP x 5 MINUTES 10 Alt. Deadbugs 10 Jumping Air Squats 10 Alt. Tall Step-Ups 10 Empty Barbell Front Squats Into… 2:00 Row Workout – Performance AMRAP x 32 MINUTES (AMRAP – Rounds and Reps) 1000/800m Row 50 Sit-Ups 25 Box Jumps (30/24) 20…
SCFit – Mon, Jul 28 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Jog 5 Bootstrappers 10 Bird Dogs 5 Scap Pull Ups Into… AMRAP x 4 MINUTES 8 SLOW BB RDL 8 Ring Rows 8 Kip Swings Strength – All Deadlift (8-6-4 | 8-6-4*) *Start Moderate and end Moderate-Heavy. The second set of 8…
SCFit – Sun, Jul 27 Suggested Warm-Up Warm-Up ‘DRILL STYLE’ PREP WORK Shuttle Jog Shuttle High Knees and Butt Kickers -Quick Rest- 10 Scap Push Ups 10 Alt Piked Toe Touch 10 Hollow Rocks 10 Push ups 10 Tuck-up/ V-ups -Quick Rest- Shuttle Toy Soldiers and Figure 4s Shuttle Shuffle Shuttle Run Into… 2 ROUNDS…