SCFit – Fri, Sep 1 Warm-up EMOM x 10 MINUTES* (:40 ON / :20 OFF)MIN 1: Jumping Jack Toe TouchesMIN 2: Jefferson Curls Clean DeadliftsMIN 3: Scap Push-Up + 2 Alt. Shoulder Taps Hand Release Push-Up to PikeMIN 4: BB Upright Row Alt. Elbow PunchesMIN 5: Alt. Groiners Cat Cows*Advance to 2nd movement in Round…
SCFit – Thu, Aug 31 Warm-up 2 ROUNDS200m Run5 Inch Worms + Push-Up5 Slow Boot Strappers5 Scap Pull-Ups5 Kip SwingsInto…3 ROUNDS100m Run6 Wall Ball Front Squats6 Wall Ball Presses6 Wall Ball Ground to Overhead6 Strict Knee Raises Weightlifting Overhead Squat (STRENGTH (PERFORMANCE) 3×10* Overhead Squats *Build to a Moderate weight and stay at that weight…
SCFit – Wed, Aug 30 Warm-up 2 ROUNDS:30 Ankle Rotations15 Bunny Hops:45 Moderate Pace Row12 Up-DownsInto..2 ROUNDS:30 Calf Stretch on Wall10/10 Single Leg Hops:45 Fast Pace Row8 Burpees Gymnastics 1.) EMOM x 6 MINUTESMIN 1 – :15/:15 Single Leg Single UndersMIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single UndersMIN 3 –…
SCFit – Tue, Aug 29 Warm-up 2 ROUNDS10 Toe Touch Jumping Jacks10 Shoulder Taps + 5 Push-Ups8 PVC Pass Through6 Groiner + TwistInto…1 ROUND5 PVC Hang Muscle Snatch5 PVC Back Squat5 Kip Swings5 Ring RowsInto…1 ROUND5 PVC Snatch Grip Push Jerk5 PVC OHS:10 Ring Support Hold:10 Bottom of Ring Dip Hold Weightlifting Metcon (Weight) EMOM…
SCFit – Mon, Aug 28 Warm-up AMRAP x 4 MINUTES:30 Bike4 Scap Push-Ups (on hands or forearms)8 Alt. Deadbugs4 Up-DownsInto…AMRAP x 4 MINUTES:30 Bike8 Banded Pull Aparts4 Push-Ups8 Sit-Ups Weightlifting Bench Press (3×10* Bench Press *Build to a Moderate weight and stay at that weight across all sets. (Score is Weight)) Metcon
SCFit – Sun, Aug 27 Warm-up 1 ROUND12 WB Front Squats12 Alt. Box Step-Ups12 KB DeadliftsInto…1 ROUND10 WB Thruster10 Box Jumps (20)10 KB Russian SwingsInto…1 ROUND8 Wall Ball Shots8 Box Jumps8 KB Swings (Overhead) Metcon Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) In…
SCFit – Sat, Aug 26 Warm-up 2-3 ROUNDS (Time Permitting)1:00 Row10 Alt. Lunges*5 BB Up and Overs**20 Lateral Hops (Over Bar Optional)5 Burpees*RND 2+3 complete Barbell Back Rack Lunges.**Barbell starts in the front rack, then push press to overhead and carefully lowerdown to the back rack. Metcon Metcon (AMRAP – Rounds and Reps) WORKOUT (PERFORMANCE)AMRAP…
SCFit – Fri, Aug 25 Warm-up 2 ROUNDS10 Jumping Jack + Toe Touch5 Drop Squats*5 High Hang High Pulls (empty BB)5 Strict Press10 Alt. Groiners*Start on your toes with your hands at your side and your shoulders shrugged.Jump and DROP into an Air Squat as fast as possible. As you drop, pull yourthumbs up to…
SCFit – Thu, Aug 24 Warm-up AMRAP x 3 MINUTES10 Slow Wrist Circles*8 Samson Lunges6 Scap Push-Up to PikeInto…AMRAP x 4 MINUTES:30 Mod Pace Bike6 Alt. Step-Ups6 Up-Downs + Shoulder Tap6 Inchworms + Push-Up*On hands and knees, rotate wrists clockwise and counterclockwise. Gymnastics SKILL (ALL)ON A 15:00 RUNNING CLOCK…Practice Handstand Hold/ Walking**Focus on maintaining a…
SCFit – Wed, Aug 23 Warm-up 0:00-5:00 RUNNING DRILLS200m Run -Into-50ft Running Drills: High KneesButt KicksToe/Heel WalkQuad Stretch to Knee HugToe TouchesHigh Kicks -Into-100m Run Then…AMRAP x 5 MINUTES8 KB Deadlifts8 Lunges8 Ring Rows6 Kip Swings Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon…