SCFit – Mon, Apr 8 Warm-Up Warm-Up AMRAP x 6 MINUTES :30 Just Legs Row + :30 Just Arms Row 12 PVC Pass Throughs 9 PVC Kang Squats 6 PVC BTN Push Press 6 Alt. Hip 90-90s Into… AMRAP x 6 MINUTES 1:00 Row (Focus “Legs to Arms, Arms to Legs”) 12 PVC Around The…
SCFit – Sun, Apr 7 Warm-Up Warm-Up 2-3 SETS* 100m Jog 30 Jumping Jacks** 10 Alt. Forward Lunges w/ Twist 30 Single Unders 5 Slow Scap Push-Ups 5 Up Downs 30 Single, Double, or Crossovers Attempts 10 Hanging Knee Raises or Tuck-Ups*** -No Additional Rest b/t Sets- *Primary Goal is Prepping Shoulders & Bounding **Alternate…
SCFit – Sat, Apr 6 Warm-Up Warm-Up 1 ROUND 10 Air Squats 16 Piked Shoulder Taps 10 Empty BB Deadlifts Into… 1 ROUND 10 Wall Ball Front Squats 10 Wall Ball Push Press 10 Push-Up to Pike 10 Empty BB Upright Rows Into… 1 ROUND 10 Wall Ball Thrusters 10 Hand Release Push-Ups 10 Empty…
SCFit – Fri, Apr 5 Warm-Up Warm-Up 1 ROUND 8/6 Cal Bike (EZ) 10 Scap Push-Ups 10 Glute Bridge Ups 5/5 Lateral Controlled Step Downs Into… 1 ROUND 8/6 Cal Bike (MOD) 8 Push-Up to Pike 10 Deadbug 10 Step-Ups Into… 1 ROUND 8/6 Cal Bike (HARD) 6 Tempo Push-Ups (31X1) :30 High Plank 8…
SCFit – Thu, Apr 4 Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 8 Barbell Jefferson Curls 8 Alt. Groiners 8 Ring Rows Into… AMRAP x 4 MINUTES 100m Run 8 Barbell Good Mornings 8 Cat Cows 8 Jumping Pull-Ups Strength – All Deadlift (5-5-5-5 Tempo Deadlift (31X1)* ) *Start Light and Build to Moderate+….
SCFit – Wed, Apr 3 Warm-Up Warm-Up 2 ROUNDS :30 Partitioned Rowing* 5 Inchworm w/ Push-Up 10 Glute Bridge-Ups *Round 1= Arms Only Row, Round 2= Legs Only Row. Into… 1 ROUND :30 Stroke Rate Rowing @ 22s/m 5 Up-Downs with Pause in Plank :30 Stroke Rate Rowing @ 24s/m 5 Strict Burpees* :30 Stroke…
SCFit – Tue, Apr 2 Warm-Up Warm-Up GENERAL WARM-UP 1-2 ROUNDS 30 Single Unders 5/5 Moose Antlers 8 Groiner + Twist 6 Cossack Squats 10 PVC Pass Throughs Into… SPECIFIC WARM-UP 2 ROUNDS* 10 Single, Single, High Jump 10 Slow Alt. Deadbugs 5 PVC/BB Hang Muscle Clean or Snatch 5 PVC/BB Front or OH Squats…
SCFit – Mon, Apr 1 Warm-Up Warm-Up 25’ LINE DRILLS (MIN 0-4) Hamstring Scoop Walking Figure 4 Toe Walk Heel Walk Butt Kickers High Knees Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. DB Slides 4/4 Single Arm Ring Row 8 Scap Pull-Ups Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt….
SCFit – Sun, Mar 31 Warm-Up Warm-Up 200m Group Run Immediately into… AMRAP x 5 MINUTES 10 Jumping Jacks 5 Russian KB Swings* 5 Reps of Pike to Push-Up 10 Jumping Jacks 5 Full KB Swings* 5 Tuck-Ups or Reverse Crunches *Use a Light or Moderate KB for Warm-Up Workout of the Week – Performance…
SCFit – Sat, Mar 30 Warm-Up Warm-Up 1 ROUND 2:00 Bike 10 Groiners 5/5 Knees Over Toes Split Squat 10 Kip Swings Into… 2 ROUNDS 1:00 Bike 5 Air Squat + 5 Narrow Stance Squat 5 Clean Deadlift + 10 Elbow Punches 6 Big Kip Swings Extended Warm-Up – All EVERY 4:00 x 3 SETS…