SCFit – Sun, Dec 8 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Yoga Push-Ups MIN 2 – Samson Lunges MIN 3 – Floor Wall Slides MIN 4 – Alt. Deadbugs Into… AMRAP x 6 MINUTES :30 Cardio Choice 6/6 DB Floor Press 6/6 Single Arm Ring Row…
SCFit – Sat, Dec 7 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 8 Up Downs 6 Jumping Squats 4 Inch Worms into… SPECIFIC WARM-UP 2 ROUNDS 5 Clean Deadlifts 5 High Hang High Pull 10 Elbow Punches 10 Strict Presses Strength – All Clean and Jerk (EMOM x 8 MINUTES 1 Power Clean…
SCFit – Fri, Dec 6 Suggested Warm-Up Warm-Up 200m Run Into… 1 ROUND 10/10 Leg Swings 10 Wide Stance Good Morning 10/10 Split Squat 5/5 Cat-Cow Into… 1-2 ROUNDS (TIME PERMITTING) 10/10 Lunges (2nd round-Bulgarian Split Squat) 10 Sumo Stance RDL :20 Dead Hang 8 Scap Pull-ups 4 Strict Knee Raise Into… 200m Run Strength…
SCFit – Thu, Dec 5 Suggested Warm-Up Warm-Up AMRAP x 8 MINUTES* 40 Single Unders → 20 Double Unders 8 KB Deadlifts → 8 RKB Swings 4 Push-Up to Pike → 4 Up-Downs 8 Bootstrap Squats → 8 Air Squats *Transition to 2nd movement at 4:00 mark Skill – All ON A 10:00 RUNNING CLOCK……
SCFit – Wed, Dec 4 Suggested Warm-Up Warm-Up 3 ROUNDS :30 Bike 15 Banded Pull-Aparts 5 Tempo Ring Rows (3111) 5 Scap Pull-Ups + 5 Kip Swings Workout – Performance FOR TIME (Time) 40/30 Cal Bike 40 Pull-Ups 60/50 Cal Bike 30 Chest to Bars 80/70 Cal Bike 20 Bar Muscle-Ups (Score is Time) Workout…
SCFit – Tue, Dec 3 Suggested Warm-Up Warm-Up 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs 10 Tuck Jumps Into… 1 ROUND 10 Wall Ball Thrusters :30 Hollow Hold 10 Deadbugs 10 Box Jumps…
SCFit – Mon, Dec 2 Suggested Warm-Up Warm-Up MOBILITY ROUND5 Inchworm + Push Up 10 Alt Thread the Needles 5/5 Moose Antlers 10 Plank Shoulder Tap 10 Piked Toe Taps 10 Scap Pull Ups Into… 2 Rounds 250/200M Row 8 Strict Press (RND 2: Push Press) 8 Bent Over Rows 8 Tuck Ups or V…
SCFit – Sun, Dec 1 Suggested Warm-Up Warm-Up LINE DRILLS 100m Run 25’ High Kicks 25’ Cherry Pickers 25’ Toe Walk 25’ Heel Walk 100m Run 25’ High Knees 25’ Butt Kickers 25’ Heel Toe Stretch 25’ Walking Samson Lunges Into… SPECIFIC WARM-UP1-2 ROUNDS 10 KB Deadlifts 20 Slow Alt. Deadbugs 10 Alt. Groiners 1…
SCFit – Sat, Nov 30 Suggested Warm-Up Warm-Up 2 SETS 8 Lunge-Lunge-Squat 8 Alt. Box Step-Overs 8 Up-Downs 8 Ring Rows or 4-6 Strict Pull-Ups Into… 1-2 SETS 8 KB or DB Goblet Lunges 8 Box Jump Overs 8 Burpees 8 Kip Swings Skill – All EVERY 1:30 x 5 SETS Complete 1 Round of…
SCFit – Fri, Nov 29 Suggested Warm-Up Warm-Up 1:00 Bike 10 PVC Pass Through 10 Alt. Groiner + Twists 7-10 Scap Pull-Ups 5-7 Kip Swings 10 Tuck-Ups Into… 2 ROUNDS* 5 Snatch/Clean Deadlift 5 Hang Muscle Snatch/Clean 5 Overhead/Front Squat 5 Kipping Knee Raises *1st Round perform with PVC Pipe, 2nd Round perform with barbell…