SCFit – Sun, Feb 18 Warm-Up Warm-Up MOBILITY (3:00 CAP) 8/8 Wrist Circles 8 Cat Cows 8 Wide Leg Inchworm + Push-Up 8 Alt. Samson Lunge Into.. GENERAL WARM-UP AMRAP x 5 MINUTES 25’/25’ DB Suitcase Carry 8 DB Sumo Stance RDL 8 DB Goblet Sumo Squat 8 DB Dead Bugs 8 Push-Up to Pike…
SCFit – Sat, Feb 17 Warm-Up Warm-Up AMRAP x 6 MINUTES 10/8 Cal Row 4 Push-Ups 6 Ring Rows 8 Air Squats Into… 2 ROUNDS 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Scap Pull-Ups 5 Kip Swings :10 Top Ring Hold* :10 Bottom Ring Hold** *Sub for 10 Scap Push-Ups **Sub…
SCFit – Fri, Feb 16 Warm-Up Warm-Up 25’ LINE DRILLS (MIN 0-4) Toe Walk Heel Walk Walking Good Mornings Bear Crawl Quad Crawl Alt. Straight Leg High Kicks Butt Kickers Burpee Broad Jumps Into… 1-2 ROUNDS 200m Run 10 Alt. Step-Ups 5 Vertical Tuck Jumps 5 Box Jumps Into… 1-2 ROUNDS 100m Run 10 Empty…
SCFit – Thu, Feb 15 Warm-Up Warm-Up AMRAP x 5 MINUTES 10 KB Deadlifts 10 Alt. Lunges :20/:20 SKB Suitcase Hold 10 Alt. Dead Bugs Into… AMRAP x 5 MINUTES 10 KB Bent Over Rows 10 Alt. KB Goblet Lunges :20/:20 SKB FR Hold 10 Sit-Ups Workout – All EMOM x 20 MINUTES MIN 1…
SCFit – Wed, Feb 14 Warm-Up Warm-Up PARTNER WARM-UP OPTION AMRAP x 5 MINUTES P1: Bike (EZ Pace) P2: 4 Alt. Lunges + 6 SB Deadlifts + 8 Up-Downs* *Once P2 has completed a full round switch w/ P1. Into… AMRAP x 5 MINUTES P1: Bike (MOD Pace) P2: 4 Slam Ball Alt. Lunges +…
SCFit – Tue, Feb 13 Warm-Up Warm-Up 2 Rounds 15 Toe Touch Jumping Jacks 5 Scap Push-Ups + 10 Shoulder Taps 10 Glute Bridge-Ups 5 Jefferson Curls Into… 2 Rounds 15 Toe Touch Jumping Jacks 5 Push-Up to Down Dogs 5/5 Single Leg RDLs 6 Cat Cows Into… 1-2 Rounds (Time Permitting) 15 Toe Touch…
SCFit – Mon, Feb 12 Warm-Up Warm-Up 2 ROUNDS (GENERAL WARM-UP) 8 Alt. Lunge + Twist 8 Tuck-Ups 8 Scap Pull-Ups 8 Kip Swings Into… 2-3 ROUNDS (SPECIFIC WARM-UP)* 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Barbell Muscle Cleans or Snatches *Athletes can choose between a Snatch or Clean grip. Strength…
SCFit – Sun, Feb 11 Warm-Up Warm-Up AMRAP x 10 MIN* 7/5 Cal Machine 10 Alt. Cossack Squats → 10 Alt. Lunges 10 Scap Push-Ups → 5 Push-Ups to Pike 10 Alt. Dead Bugs → 10 Sit-Ups 10 Ring Rows → 5 Scap Pull-Ups *Switch to 2nd movement at the 5min mark Workout – All…
SCFit – Sat, Feb 10 PLACE YOUR ORDER TODAY FOR YOUR 2024 OPEN SHIRTS! Orders end 2/10 at 5pm Warm-Up Warm-Up 1 ROUND 10 PVC Pass Throughs 10 PVC Pipe Upright Rows 6 Yoga Push-Ups 10 Alt. Box Step-Overs Into… 1 ROUND 10 PVC Snatch Grip Deadlift 10 PVC Snatch Grip Cuban Press 6 Plank…
SCFit – Fri, Feb 9 PLACE YOUR ORDER TODAY FOR YOUR 2024 OPEN SHIRTS! Orders end 2/10 at 5pm Warm-Up Warm-Up 2-3 ROUNDS (Time Permitting) 1:00 Row 10 KB Swings 8 Alt. Groiner + Down Dog* 6 Cossack Squats *Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position….