SCFit – Thu, Aug 27 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 2 ROUNDS:40 Easy Air Bike10 Alternating Box Step Ups10 Alternating Samson Lunges10 Glute Bridges10 Cossack SquatsThen:2 ROUNDS:30 Air Bike Building Pace8 Box Step Overs8 Lateral Lunges8 Tempo Air SquatsThen:1 ROUND:20…
SCFit – Wed, Aug 26 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 3 ROUNDS:30 Row or Bike (build each round)7 Banded Good Mornings7 Banded Hamstring Curls (each leg)7 Banded Hip Bridges5 Inchworm to Push UpThen Into…2 ROUNDS:20 Wrist Rocks (each direction)8 Scap…
SCFit – Tue, Aug 25 SCF will be closed this Friday August 28th for all classes! No open gym Sunday August 30th Warm-up Warm Up 1:30 Cardio ChoiceThen Into…2 SETS:20 Dead Hang5 Scap Push Ups5 Hollow Rocks5 Scap Pull Ups5 Up-Downs5/5 PVC Around the WorldsThen Into…1 SET5 Kip Swings or Dynamic Swings5 Kipping Knee Raises5…
SCFit – Mon, Aug 24 Warm-up Warm-up 1:30 Easy JogThen Into…2 SETS10 Air Squats8 Burpee Over Bar (Empty Bar)6 Barbell Romanian Deads4/4 Front Rack Elbow Rotations Then Into…1 SET (Empty Bar)5 Front Squats5 Strict Press5 Push Press-Quick Break-5 Deadlifts5 Hang Power Clean5 Push Press Strength/Accessory Front Squat (Weight) EVERY 2:00 (4 SETS)6 Front Squats *Start…
SCFit – Sun, Aug 23 Warm-up Warm Up TABATA AIR BIKE8 ROUNDS:20 Bike:10 Easy PedalRounds 1-2 → EasyRounds 3-4 → ModerateRounds 5-6 → Moderate-FastRounds 7-8 → HardThen:2 ROUNDS8 Dead Bugs8 Glute Bridges6 Inchworms10 Plank Shoulder Taps10-15 Second Wall Facing Handstand Hold or Box Pike Hold Strength/Accessory Strength/Skill (Checkmark) ON A 10:00 CLOCK…Handstand Walk, Handstand Hold,…
SCFit – Sat, Aug 22 Warm-up Warm Up 400m jogLine drills – about 25 feet (8m) for each:– Straight leg kicks, reach opposite arm towards kicking leg– Lunge with reach overhead– Inchworm push ups– Knee up high and open out/in– Walking straight leg reach for the floor with front leg toe up– Jogging high knees–…
SCFit – Fri, Aug 21 Warm-up Warm Up 2:00 Easy MachineThen:2 ROUNDS10 Roll and Reach10 Glute Bridges8 Alternating Samson Lunges8 Scap Pull UpsThen:2 ROUNDS5 Empty Bar Good Mornings5 Empty Bar Deadlifts5 Ring Rows5-10 Second Ring Support Hold (tip toes) Workout WORKOUT (Time) FREEDOM (RX)FOR TIME9-7-5Ring Muscle-UpDeadlift (315/205)(Score is Time)KG: 142.5/92.5 INDEPENDENCE (Intermediate)FOR TIME9-7-5Bar Muscle-Up*Deadlift (255/175)*Option…
SCFit – Thu, Aug 20 Warm-up Warm Up 2:00 Machine Then:2 rounds:30 Single Unders8 Up-Downs10 Glute Bridges10 Alternating Samson Lunges10 Plank Shoulder TapsThen:2 rounds20 Single Unders or 10 Double Unders5 Burpees with Step Up5 Kip Swings5 Hanging Knee Raises Workout WORKOUT (Time) FREEDOM (RX)8 SETS48 Double Unders12 Burpees to Bar12 Toes to Bar-Rest 1:00 between…
SCFit – Wed, Aug 19 Warm-up Warm Up 2:00 Easy RowThen Into…2 ROUNDS10 Banded Pull Aparts10 Banded Pass Throughs10 Scap Push Ups5 Inchworm Push UpsThen Into…3 x 1:00 Row Builds10 Empty Barbell Bench b/t Sets Workout WORKOUT (Time) FREEDOM (RX)FOR TIME5k Row**Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)(Score is Time)KG: 70/42.5 INDEPENDENCE (Intermediate)FOR…
SCFit – Tue, Aug 18 Warm-up Warm Up 2:00 Bike, Row, or JogThen Into…3 SETS10 Air Squats8 Alt. Cossack Squats (4/side)10 Alt. Reverse Lunges8 Empty Barbell Front Squats10 Alt. Elbow Punches Strength/Accessory Front Squat (Weight) EVERY 1:30 (10 SETS)2 Front Squats**Start Moderate and Build to Heavy (RPE 8-9)(Score is the Heaviest Weight) Workout WORKOUT (AMRAP…