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…
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…