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…
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…