SCFit – Tue, May 21 Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Scap Push-Ups 10 Scap Pull-Ups :10 Hollow Hold :10 Arch Hold Into… 2 ROUNDS :30 Legs only Bike 5 Knee Push-Ups 5 Ring Rows OR 2 Strict Pull-Ups 5 Small Kip Swings Skill – All EMOM x 5 MINUTES 1 Strict Pull-Up or…
SCFit – Mon, May 20 Warm-Up Warm-Up 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front…
SCFit – Sun, May 19 Warm-Up Warm-Up AMRAP x 4 MIN 6/4 Cal Row (RPE 5) 6/6 Split Squats 6 KB Sumo Deadlifts 6 Russian KB Swings -Quick Rest- AMRAP x 4 MIN8/6 Cal Row (RPE 7) 8 Alt. Lunges 8 KB Traditional Deadlifts 8 American KB Swings Workout – Performance 3 ROUNDS FOR TIME…
SCFit – Sat, May 18 Warm-Up Warm-Up 2 ROUNDS 30 Jumping Jacks 8/8 Single Leg Leg Lifts* 10 Tuck-Ups** 6 Tempo Push-Ups (30X0) *Sit upright on the floor with legs in front of you w/ hands at the side to act as support. Point the toes away from you on one leg and lift the…
SCFit – Fri, May 17 Warm-Up Warm-Up 1 ROUND 200m Run 8 Lunge-lunge Squats 10 Scap Push-Ups 12 Cossack Squats Into… 1 ROUND 200m Run 8 Air Squats 10 Push-Ups 12 Elbow Punches Into… 1 ROUND 200m Run 8 Squat Jumps 10 Narrow Push-Ups 6 Clean Deadlifts + 6 Hang Muscle Cleans Strength – All…
SCFit – Thu, May 16 Warm-Up Warm-Up LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Figure 4 Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees Butt Kickers Single Leg High Knee (Leg 1) Single Leg High Knee (Leg 2) Straight Legs Bounds Side Shuffle (Down +…
SCFit – Wed, May 15 Warm-Up Warm-Up MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into… 2 ROUND 1:00…
SCFit – Tue, May 14 Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper* 5/5 Groiner w/ Twist 10 90/90 Hip Openers 5 Tempo Air Squats (31X1) *Walk hands out to plank, do a push up, walk hands back to feet, grab toes, drop hips to a bootstrapper, bring hips back up,…
SCFit – Mon, May 13 Warm-Up Warm-Up 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold 10 Barbell RDL :30 Tuck Hold Into… 1 SET 35 Double Unders or 60 Single Unders :20 Bottom of…
SCFit – Sun, May 12 Warm-Up Warm-Up 1 ROUND 100m Run :45 Plank 8/8 Bent Over Row 5 Inch Worm into Down Dog Into… 1 ROUND 200m Row or Run :30/:30 Side Plank 8/8 Single Arm Renegade Row 16 Piked Shoulder Taps Into… 1 ROUND 100m Run 16 DB Plank Taps 10 No Push-Up Renegade…