SCFit – Wed, Feb 28 Warm-Up Warm-Up 2 ROUNDS 100 Run 10 Pike Alt. Shoulder Taps 10 Good Mornings 5/5 Single Arm DB Strict Press Into… 2 ROUNDS 200m Run 5 Plank Walk Outs* 10 Alt. DB Deadlifts 5/5 Single Arm DB Push Press *Start in a plank position and slowly walk hands forward, as…
SCFit – Tue, Feb 27 Warm-Up Warm-Up 2 SETS 8/6 Cal Bike (RPE 6) 8 Box Step Overs (20) 8 Alt. Lunges 16 Alt. Deadbugs Into… 2 SETS 10/8 Cal Bike (RPE 8) 10 Box Jump Overs (24”/20”) 10 Front Rack Alt. Lunges (Empty BB) 10 Sit-Ups Workout – Performance EMOM x 25 MINUTES (AMRAP…
SCFit – Mon, Feb 26 Warm-Up Warm-Up 1 ROUND 10 PVC Pass Throughs 10 Plank to Pike 10 Scap Pull-Ups Into… 1 ROUND 10 PVC Cuban Press 10 Push-Up to Pike 10 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 8 Hang Muscle Snatch 8 Burpees* 8 Dynamic Kip Swings *Burpee over bar in RND 2….
SCFit – Sun, Feb 25 Warm-Up Warm-Up 1 Round 1:00 Row (EZ) 10 Groiners 10 Squat Jumps 10 Bird Dogs Into… 1 Round 1:00 Row (Moderate) 10 Step Ups 10 Good Mornings 10 Tuck Ups Into… 1 Round 1:00 Row (Fast) 10 Box Jumps 10 Samson Lunges 10 Sit Ups Workout – All AMRAP x…
SCFit – Sat, Feb 24 Warm-Up Warm-Up AMRAP x 5 MINUTES 5/4 Cal Bike 10 Ring Rows 5 Scap Pull-Ups 10 Supermans 5 Push-Up to Pikes Into… AMRAP x 5 MINUTES 5/4 Cal Bike 5/5 Hand Over Hand Ring Rows 5 Kip Swings 10 Hollow Rocks 5 Up Downs Skill – All 8:00 RUNNING CLOCK……
SCFit – Fri, Feb 23 Warm-Up Warm-Up AMRAP x 5 MINUTES 5/4 Cal Bike 10 Ring Rows 5 Scap Pull-Ups 10 Supermans 5 Push-Up to Pikes Into… AMRAP x 5 MINUTES 5/4 Cal Bike 5/5 Hand Over Hand Ring Rows 5 Kip Swings 10 Hollow Rocks 5 Up Downs Skill – All 8:00 RUNNING CLOCK……
SCFit – Thu, Feb 22 Warm-Up Warm-Up 2 ROUNDS 50’ Side Shuffle (25’ Down/Back) 50’ Bear Crawl (25’ Down/Back) 12 Alt. Lunges 5 KB Jefferson Curls 5 Cat Cows Into… 2 ROUNDS 25 Forward Jog 25’ Reverse Jog 25’ Karaoke 10 KB Deadlifts 5 Russian KBS 6 KB Alt. Lunges Workout – Performance EVERY 3:30…
SCFit – Wed, Feb 21 Warm-Up Warm-Up AMRAP x 5 MINUTES 20 Single Unders 5 Hang Muscle Clean 5 Push-Ups 5 Ring Rows Into… 2 ROUNDS :30 Double Under Practice 5 Strict Press* 5 Scap Pull-Ups** *2nd Round perform Push Press **2rd Round perform Kip Swings Extended Warm-Up – All EMOM x 9 MINUTES MIN…
SCFit – Tue, Feb 20 Warm-Up Warm-Up 3 ROUNDS (GENERAL WARM-UP) 12 Scap Push-Ups 6 Tempo Push-Ups (1111) 12 Alt Groiners 6 Tempo Air Squats (1211) Into… 2-3 ROUNDS (BARBELL SPECIFIC WARM-UP) 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Hang Muscle Cleans Strength – All Power Clean (ON A 10:00 RUNNING…
SCFit – Mon, Feb 19 Warm-Up Warm-Up 25’ LINE DRILLS (MIN 0-3) SUGGESTED OPTIONS… Toe Walk or Calf Raises Heel Walk or Tib Raises High Knees Straight Leg High Kicks Butt Kickers Quad Stretch Karaoke AC Skip High Jumps Into… 2 ROUNDS (MIN 3-7) 6/4 Cal. Legs Only Bike 6/4 Cal. Arms Only Bike 6/4…