SCFit – Thu, Jun 6 Warm-Up Warm-Up 1 ROUND 10 Slow Good Mornings (Body or Barbell) 10/10 Single Leg Glute Bridge 6/6 Split Squats 10 Scap Push-Up Into… 2 ROUNDS 10 Barbell RDL 10 Box Step-Ups 5 Push-Up to Pike Into… 1 ROUND 10 Slow Barbell Deadlift 10 Box Jumps 3 Kick-Up to Wall with…
SCFit – Wed, Jun 5 Warm-Up Warm-Up DYNAMIC RUNNING WARM-UP 100m Run 50’ High Kicks + 50’ Cherry Pickers 50’ Knee Hugs + 50’ Heel Grabs 50’ Figure 4 Stretch + 50’ Side Lunges Into… 100m Run 50’ High Knees + 50’ Butt Kickers 100’ Skip 50’ High Skips + 50’ Long Skips Into… 100m…
SCFit – Tue, Jun 4 Warm-Up Warm-Up MOBILITY WARM-UP (Optional) 4/4 Adductor Rock Back 4 Yoga Push-Ups 1:00 Squat Hold 8 Slow Alt. Samson Lunges 8 Slow Squat Therapy Reps Then Complete… 2 ROUNDS 8 Jumping Air Squats 4/4 Single Arm Ring Rows 8 Barbell Strict Press 8 Up-Downs Into… 1 ROUND 8 Slow Barbell…
SCFit – Mon, Jun 3 Warm-Up Warm-Up :30 Bike Legs Only :30 Arms Only 1:00 Bike (Arms and Legs) Into… 2 ROUNDS 30 Single Unders 20 Glute Bridges 10 Calf Raises + 10 Tib Raises 10 Bodyweight Good Mornings Into… 2-3 ROUNDS (Time Permitting) :30 Double Under practice :20 Hard Bike Effort* 10 Alt. Deadbugs…
SCFit – Sun, Jun 2 Warm-Up Warm-Up 2 ROUNDS 100m Run 8/8 Kettlebell DL 5 Scap Push-Up + :30 Plank Into… 2 ROUNDS 100m Run 5 Tempo Push-Up (31X1) 8/8 Single Arm Kettlebell Swing 5 Scap Pull-Ups + :30 Bar Hang Workout – Performance AMRAP x 24 MINUTES (AMRAP – Rounds and Reps) 400m Run…
SCFit – Sat, Jun 1 Warm-Up Warm-Up GENERAL WARM-UP 2:00 Row 30 Mountain Climbers 20 Shoulder Taps 10 Alt. Groiner + Twist 10 Cossack Squats 5 Squat Inch Worms + Push-Ups 10 BB Elbow Punches 5 BB OH Press + :10 OH Hold Into… SPECIFIC WARM-UP 3 ROUNDS :40 Row 6 Up-Downs 8 Reps of…
SCFit – Fri, May 31 Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 10 Bird Dogs 10 Glute Bridge-Ups 10 Alt Step-Ups Into… 2 ROUNDS 8 Barbell RDL 10 Tuck-Ups/ V-Ups 10 Box Jumps 8 Kip Swings Workout – Performance EVERY 3:00 x 6 SETS (AMRAP – Reps) 10 Deadlifts (225/155) 15 Box Jumps (30/24) Max…
SCFit – Thu, May 30 Warm-Up Warm-Up 3 SETS 8 Alt. Lunges 8 Scap Pull-Ups 4/4 Single Arm Ring Row 8 Barbell Strict Press Into… 1-2 SETS 8 DB Goblet Alt. Lunges 8 Scap Push-Ups 4-6 Strict Pull-Ups or 8 Ring Rows 8 Barbell Push Press Strength – All Push Jerk (ON A 15:00 RUNNING…
SCFit – Wed, May 29 Warm-Up Warm-Up 2 ROUNDS 20 Single Unders 10 Good Mornings (BB opt.) 5 High Hang High Pulls 10 Alt. Elbow Punches 5 Cat Cows into… 2 ROUNDS 10 Single-Single-Doubles 10 Clean Deadlifts 5 High Hang Muscle Cleans 10 Alt. Groiners Strength – All EMOM x 12 MINUTES* (Weight) 1 Power…
SCFit – Tue, May 28 Warm-Up Warm-Up 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs (Banded Optional) :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* 100m Suitcase Carry (50m/50m) *Hold your arms across your chest. Workout – All AMRAP x 25 MINUTES (AMRAP –…