SCFit – Wed, Dec 18 Suggested Warm-Up Warm-Up PART 1) TABATA (8 ROUNDS – :20 WORK / :10 REST MVMT 1 – Bike (increase pace by 3-5 RPMs every round) MVMT 2 – Hollow Hold Into… PART 2) 2-3 ROUNDS 10 SLOW Alt. Pike Shoulder Taps 5 Cat/Cows 10 Banded PVC Deadlifts 5 Jefferson Curls…
SCFit – Tue, Dec 17 Suggested Warm-Up Warm-Up 2 ROUNDS 250m/200m Row (24-26SPM) 12 Alt. Reverse Lunges 150m/100m Row (26-28+SPM) 6/6 Split Squats Into… EMOM x 4 MINUTES (:40 ON / :20 OFF)MIN 1 – Single Unders MIN 2 – Deadbugs MIN 3 – Double Under or Double Under attempts MIN 4 – Sit-Ups Strength…
SCFit – Mon, Dec 16 Suggested Warm-Up Warm-Up 1 ROUND MOBILITY 6 Up/Down Dogs 8 Bootstrappers 10 PVC Pass Throughs 10 PVC Around The Worlds into… 1 ROUND 15 Air Squats 10 WB Strict Press 10 WB Around the World 6 PVC Sn. Grip Deadlift 6 PVC High Hang High Pull 6 BTN Sn. Grip…
SCFit – Sun, Dec 15 Suggested Warm-Up Warm-Up 1 ROUND 2:00 Cardio Choice (RPE 4-5) 20 SLOW Alt. Plank Shoulder Taps 10 DB Lat Pullover Alt. Deadbugs 5 Up-Downs Into… 1 ROUND 1:30 Cardio Choice (RPE 5-6) :15/:15 Single Arm Plank Hold 10 Alt. Bird Dogs 5 Up-Downs Into… 1 ROUND 1:00 Cardio Choice (RPE…
SCFit – Sat, Dec 14 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 5/5 Groiners with a twist :30 Hollow Hold 10 Superman Lifts 5/5 Cat Cow Into… 2 ROUNDS 10 Step-Ups (Box Jumps 2nd Round) 10 BB RDL 6 Scap Pull-ups (Kip Swings 2nd Round) 10 Ring Rows (Jumping Pull-ups 2nd Round) Hero Workout…
SCFit – Fri, Dec 13 Suggested Warm-Up Warm-Up 1 ROUNDS 5 Toe Touch Jumping Jacks 10 Plank Shoulder Taps 5 Tempo Push Ups (31X1) 10 Alt Cossack Squats 5/5 Leg Swings (Each Direction) 10 Air Squats Into… 2-3 ROUNDS (TIME PERMITTING) 4 Shuttle Runs 6 Push Press (Strict/Push/Thruster)* 8 Squats (Goblet/FR/Thruster)* 6 Floor Press 8…
SCFit – Thu, Dec 12 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (22-24SPM) MIN 2 – Yoga Push-Ups MIN 3 – Row (24-26+SPM) MIN 4 – Hollow Rocks Into… AMRAP x 4 MINUTES* 4 Alt. Shoulder Taps 4 Push-Ups → Pike Push-Ups 4 Scap Pull-Ups 4…
SCFit – Wed, Dec 11 Suggested Warm-Up Warm-Up 3:00 Bike (Increasing pace every :30) Into… 2 ROUNDS 5/5 Moose Antlers 5/5 Groiner Twists 10 PVC Pass Throughs 3 PVC Snatch Deadlift 3 PVC Snatch Grip Press 3 PVC Snatch Grip Push Press 3 PVC Snatch Grip Push Jerk 5 Jumping Squats* *Option for OHS or…
SCFit – Tue, Dec 10 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Box Step-Ups 10 Scap Pull-Ups 10 Ring Rows :15/:15 Top/Bottom Ring Dip Hold Into… 1 ROUND 200m Run 10 DB Box Step-Ups 8 Kip Swings 6 Tempo Ring Rows (:02 pause @ top, :03 down) 6 Strict Ring Dips Extended Warm-Up –…
SCFit – Mon, Dec 9 Suggested Warm-Up Warm-Up 1 ROUND 40 Line Hops Forward/Backwards 40 Line Hops Lateral 20 Shoulder Taps + 10 Scap Push Ups 10 PVC Pass Throughs 10 Air Squats Into… 1 ROUND 60 Single Unders 10 Up Downs Over Bar 8 Snatch Grip Behind the Neck Strict Press 5 Tempo Overhead…