SCFit – Tue, Mar 19 Warm-Up Warm-Up EMOM x 4 MINUTES (:45/:15) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups Into… 2 ROUNDS 10 Air Squats 8 Ring Rows 8 Jumping Air Squats 10 Kip Swings Into… 2 ROUNDS…
SCFit – Mon, Mar 18 Warm-Up Warm-Up 2 ROUNDS 15 Toe Touch Jumping Jacks 6/6 Single Arm Ring Rows 6/6 Split Squats 12 Bicycle Crunches 6/6 Single Leg RDLs Into… 1 ROUND 10 Supinated Scap Pull-Ups 10 Lunges 10 Deadbugs 10 KB Deadlifts Into… 1 ROUND 6 Strict Knees to Chest 5 Hang Muscle Cleans…
SCFit – Sun, Mar 17 Warm-Up Warm-Up TABATA 1 (8 Rounds :20 On / :10 Off) MVMT 1 – Max Mountain Climbers MVMT 2 – Max Alt. DB Around the Worlds Into… TABATA 2 (8 Rounds :20 On / :10 Off) MVMT 1 – Max Cal Bike MVMT 2 – Max DB Arnold Press Workout…
SCFit – Sat, Mar 16 Warm-Up Warm-Up 1 ROUND 10 Alt. Plank Toe Touch 10 Alt. Squat Reach 10 Up-Down 10 Scap Pull-Up Into… 1 ROUND 8/8 Single Leg Glute Bridge Up 8 Tempo Wall Ball Front Squat (1111) 8 Alt. Step-Ups 8 Kip Swings Into… 1 ROUND 6 Barbell RDL 6 Wall Ball Thruster…
SCFit – Fri, Mar 15 Warm-Up Warm-Up 1 ROUND 30 Jumping Jacks 6 Alt. Samson Lunges 6 Push-Up to Pike 6 Ring Rows 12 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 5 BB Front Squats* 5 BB Push Press* 5 Scap Pull-Ups 5 Kip Swings *At 3:00 combine movements to 5 Thrusters. Workout –…
SCFit – Thu, Mar 14 Warm-Up Warm-Up PLAY A GAME! Keep it easy and light today. I recommend Rock, Paper, Scissors! Set up a line of plates on the floor and split the class into 2 Teams. Teams start at opposite ends of the plates. One player on each team will hop towards each other….
SCFit – Wed, Mar 13 Warm-Up Warm-Up 1 ROUND 200m Run 12 Alt. Toy Soldier Line Drill 10 Good Mornings 10 PVC Pass Throughs Into… 1 ROUND 200m Run 5/5 Leg Swings (Front to Back + Side to Side) 6/6 Single Leg RDLS 10 PVC Cuban Press Into… 1 ROUND 200m Run 10 Standing Figure…
SCFit – Tue, Mar 12 Warm-Up Warm-Up OPTIONAL MOBILITY ROUND… 5/5 Moose Antlers 10 Alt. Cossack Squats 10 Up Dog to Down Dog 10 Alt. Deadbugs into… 2 ROUNDS 10 Alt. Lunges* 8 Ring Rows 6 Scap Push-Ups *2nd Round: Add KB or DB to Goblet position Into… 2 ROUNDS :30 Dead Hang on Pull-Up…
SCFit – Mon, Mar 11 Warm-Up Warm-Up 2 ROUNDS :30s Row – Just Legs :30s Row – Just Arms 10 Calf Raises 10 Tib Raises 10 Bootstrap Squats Into… 2 ROUNDS 1:00 Row 20 Single Unders 5 Tempo Air Squats (32X1) 5 Hang Power Cleans 10 Alt. Elbow Punches Workout – Performance FOR TIME* (Time)…
SCFit – Sun, Mar 10 Warm-Up Warm-Up 1 ROUND 200m Run :30 Plank 10 Deadbugs 1:00 Bike Into… 1 ROUND 200m Run 10 DB Bent Over Row :30 Hollow Hold 1:00 Bike Into… 1 ROUND 200m Run 10 See-Saw Rows 10 Tuck-Up 1:00 Bike Workout – All EMOM x 30 MINUTES (Calories) MIN 1 –…