SCFit – Tue, May 7 Warm-Up Warm-Up AMRAP x 8 MINUTES 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches Strength – Performance Overhead Squat (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Overhead Squat) (Score is Weight) Week 6 of 6 Strength…
SCFit – Mon, May 6 Warm-Up Warm-Up AMRAP x 6 MINUTES 10 Calf Raises + Tib Raises* 10 Banded Pull Throughs** 10 Alt. Skater Hops 5/5 Single Leg (KB) RDLs *1 Rep = 1 Calf Raise + 1 Tib Raise **Loop a band on an upright, between hip and knee height. With back to the…
SCFit – Sun, May 5 Warm-Up Warm-Up AMRAP x 5 MINUTES 5 Med Ball Front Squat 5 BB Push Press 5 Plank to Pike 5 Hollow Rocks 5 Scap Pull-Ups Into… AMRAP x 5 MINUTES 5 Med Ball Thrusters 5 BB Push Jerks 5 Push-Up to Pike 5 Supermans 5 Kip Swings Workout of the…
SCFit – Sat, May 4 Warm-Up Warm-Up 3 ROUNDS 100m Run 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air Squats Strength…
SCFit – Fri, May 3 Warm-Up Warm-Up 2 ROUNDS :45 Rowing* 10 Scap Push-ups 6 Push-Up to Pike 6 Cat/ Cows *RND 1 = Legs / RND 2 = Legs + Body Into… 2 ROUNDS :45 Rowing* 5 Inchworm + Push-Up 10 Alt. Bird Dogs 10 Up-Downs** *RND 1 = Arms + Body / Full…
SCFit – Thu, May 2 Warm-Up Warm-Up GENERAL WARM-UP 1 ROUND 12 Toe Touch Jumping Jack 6/6 Single Arm DB RDL 6/6 Split Squat 12 Alt. Deadbug Into… 1 ROUND 20 High Jump Single Unders 20 Fast Single Unders 6/6 Single Arm DB Upright Row 12 Alt. Lunges :30 Plank Into… 1 ROUND 40 Double…
SCFit – Wed, May 1 Warm-Up Warm-Up 2 ROUNDS 1:00 EZ Bike 10 Banded Pull Aparts 10 Banded Ws 5/5 Low to High Cross Body Banded Pull Aparts 10 Hollow Rocks 10 Arm Haulers Into… 2 ROUNDS :30 MOD Bike 5 Scap Pull-Ups 10 False Grip Ring Rows :10 Bottom of Dip Ring Hold Skill…
SCFit – Tue, Apr 30 Warm-Up Warm-Up LINE DRILLS 25ft of… Toe Walk Heel Walk Forward Hurdlers (kick leg back and bring up and around) Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards) Straight Leg Kicks Quad Stretch + Reach Butt Kickers High Knees Bear Crawl Quad Crawl…
SCFit – Mon, Apr 29 Warm-Up Warm-Up 2 ROUNDS 4/4 Groiners + Twist 12 Alt. Shoulder Taps 8 Scap Push-Up :15 Dead Hang 5 Scap Pull-Up Into… 1-2 ROUNDS 10 Air Squats 8 Up/ Down 6 Kip Swings 4 Push-Ups Strength – All Bench Press (3×10*) *Use the same Light-Mod Weight for All Sets. This…
SCFit – Sun, Apr 28 Warm-Up Warm-Up 3 ROUNDS 50m Run* 6/6 Split Squats 6 KB Deadlift 6 Step Ups *Increase pace each round, finishing at workout pace (Light, Mod, Fast) Workout – All EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 100m Sprint MIN 2 – :45 Russian KB Swing (Athlete Choice,…