SCFit – Thu, Apr 3 Suggested Warm-Up Warm-Up 2 ROUNDS 15 Banded Pull Aparts 15 Banded Upright Row 15 Banded Bent Over Row :30/:30 Banded Lat Distraction AMRAP x 5 MINUTES :30 Bike 20 Single Unders* 5 Scap Pull-Ups 5 Kip Swings *Switch to 15 Double Unders after two rounds. Skill – Performance 4 SETS…
SCFit – Wed, Apr 2 Suggested Warm-Up Warm-Up 1 ROUND 5 Inch Worms w/ Push Up 5/5 Groiner w/ Twist 5/5 Split Squats 10 Arms Only Row 10 Legs Only Row Into… 2-3 ROUNDS 5 Up-Downs (RND 2/3: Burpees) 10 Alt Lunges :30 Row (RND 1: 22-26s/m, RND 2/3: 24-28s/m) Workout – All EVERY 3:00…
SCFit – Tue, Apr 1 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10/10 Med. Ball Around the Worlds 10 Alt. 90-90 Hip Rotations 10 PVC Pass Throughs 5/5 Adductor Rock Backs into… 1-2 ROUNDS 10 Med. Ball Front Squats 5 Empty BB Snatch Deadlifts 10 Wall Balls 5 PVC Scarecrow Snatches Strength – All Snatch (ON A…
SCFit – Mon, Mar 31 Suggested Warm-Up Warm-Up 400m Run Into… 25’ Line Drills Toy Soldiers Inch Worms Toe Walk Heel Walk High Knees Butt Kickers Into… 2 ROUNDS :30 Dead Hang → :30 Active Hang 8 V Ups → 8 Strict Knees to Chest 8 Box Jumps → 8 Box Jumps Into… 400m Run…
SCFit – Sun, Mar 30 Suggested Warm-Up Warm-Up 200M RUN into… 25’ LINE DRILLS Floor Scrapers Quad Stretch Side Shuttle (Down + Back) Toy Soldiers Samson Lunges Bear Crawl Burpee Broad Jump Into… 2-3 ROUNDS 5 Tempo Push Ups (31X0) (RND 2+3: 8 Push Ups*) 10 Deadbugs (RND 2+3: Sit Ups) 10 Plate Deadlifts 4…
SCFit – Sat, Mar 29 Suggested Warm-Up Warm-Up 1 ROUND 2:00 Bike 8 Bootstrappers 5/5 Knee Over Toes Split Squat 10 Scap Pull-Ups Into… 2 ROUNDS 1:00 Bike 10 Air Squats → 10 Narrow Stance Air Squats 5 Hang Power Cleans → 5 Power Cleans 10 Elbow Punches → 5 Front Squats 8 Kip Swings…
SCFit – Fri, Mar 28 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Yoga Push-Ups 10/10 Single Leg Hops 10 High Hang Muscle Cleans 10 Alt. Elbow Punches Into… 2-3 ROUNDS 10 Alt. Samson Lunges 50 Single Unders* 5 Barbell Strict Press 5 Barbell Push Press 5 Barbell Push Jerk *Switch to 25 Double Unders or 10…
SCFit – Thu, Mar 27 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral Hop 8 Empty BB RDL* 8 BB Upright Rows** *RND 2 complete 8 Empty BB Deadlifts. **RND 2…
SCFit – Wed, Mar 26 Suggested Warm-Up Warm-Up GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt. Bird Dogs…
SCFit – Tue, Mar 25 Suggested Warm-Up Warm-Up MOBILITY ROUND 5/5 Wrist Circles 5 Up Dog to Down Dog 10 Squat w/ Twist :30 Dead Hang Into… 2 ROUNDS 10 Air Squats 10 Banded Lat Push Downs 10 Strict Press 10 Scap Pull Ups Into… 2 ROUNDS 5 Front Squats 5 Push Press 5 Thrusters…