SCFit – Fri, Jan 12 Warm-Up Warm-Up 3 ROUNDS (4 ROUNDS IF TIME PERMITS) 8 Alt. Samson Lunges 40 Single Unders* 8 Alt. Lunges** 8 Air Squats w/ :02 Pause at the Bottom** *Switch to either 35 Double Unders or 5 sets of 5 Single Unders into 1 Double Under for round 3. **Switch to…
SCFit – Thu, Jan 11 Warm-Up Warm-Up 2 ROUNDS 200m Run 5/5 Hand Over Hand Vertical Ring Row 5/5 Mountain Climber Scap Pull-Ups* 5 Tuck-Ups + 5 V-Ups 5 Slow Sumo Stance Good Mornings *Hands will be stacked next to each other on the rig just as they were for the Vertical RR. Into… 1-2…
SCFit – Wed, Jan 10 Warm-Up Warm-Up 1 ROUND 1:00 EZ Bike 6 Cat Cow 8 Bootstrappers 10 Bird Dogs Into… 1 ROUND 1:00 Moderate Bike 6 Squats w/ Thoracic Twist 8 MedBall Cossack Squats* 10 Deadbugs *Holding MedBall up and in front of face, perform 4 Cossack Squats each direction. Focus on keeping elbows…
SCFit – Tue, Jan 9 Warm-Up Warm-Up 1-2 ROUNDS (OPTIONAL MOBILITY PREP) 5 Cat/Cows 10 Alt. Supermans* 5 SLOW Scap Pull-Ups 10 Good Mornings** *Raise opposite arm & leg off the floor while bracing and pushing ribs/belly into the ground. This is good prep for bracing properly while also getting the glutes and shoulders warm….
SCFit – Mon, Jan 8 Warm-Up Warm-Up EMOM x 8 MINUTES (:40 ON / :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Alt. Samson Lunges MIN 3 – Legs Only Rowing MIN 4 – Slinkies* MIN 5 – Half Slide Rowing MIN 6 – Up-Downs MIN 7 – Full Slide Rowing MIN…
SCFit – Sun, Jan 7 Warm-Up Warm-Up MOBILITY 3:00 MINUTES 1-2 ROUNDS (TIME PERMITTING) 5 Inch Worms + Push-Up 10 Cat Cows 10 Bird Dogs 10 Slow Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Bicycle Crunches 10 Plate Deadlifts 10 Plate Curl to Press 10 Alt. Plate Around the World 20 Alt. Shoulder Taps…
SCFit – Sat, Jan 6 Warm-Up Warm-Up 3 ROUNDS 10/10 Single Leg Calf Raises 35 Single Unders* 10 Air Squats 10 BB Strict Press *Switch to Double Unders on RND 3. Into… 1 OPTIONAL ROUND MOBILITY (Time Permitting) 6 Alt. Samson Lunges 6 Kang Squats 12 Alt. Elbow Punches :20 BB OH Hold Strength (All)…
SCFit – Fri, Jan 5 Warm-Up Warm-Up TABATA STYLE 2 ROUNDS (:20 ON / :10 OFF) Bike Up-Downs Shoulder Taps Alt. Single DB Deadlift Into… 2 ROUNDS :30 Bike 3 Push-Ups 3 Burpees 6 Alt. Hang DB Cleans Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 15/12 Cal Bike 12 Push-Ups…
SCFit – Thu, Jan 4 Warm-Up Warm-Up AMRAP x 4 MINUTES :30s Cardio Choice #1 8 Alt. Lunges 4/4 Single Arm DB Strict Press 8 Box Step-Ups 8 Tuck-Ups or Sit-Ups Into… AMRAP x 4 MINUTES :30s Cardio Choice #2 4/4 S.A. Front Rack Lunges 4/4 S.A. Push Press 8 Box Jumps 8 V-Ups or…
SCFit – Wed, Jan 3 Warm-Up Warm-Up LINE DRILLS (~4:00) 100m Run 25’ High Kicks 25’ Toe Touches 25’ Side Shuffle 25’ Karaoke 25’ High Knees 25’ Butt Kickers 100m Run Into… 2 ROUNDS (~6:00) 10 KB Deadlifts* 8 Slow Ring Rows 6 Scap Pull-Ups 4 Push-Up to Pike** 4 Up-Downs *RND 2 complete Russian…