SCFit – Wed, Jan 31 Warm-Up Warm-Up MOBILITY (4:00 CAP) 1-2 ROUNDS (Time Permitting) 8 Alt. Groiners 8 Cat Cows 8 Bootstrappers 8 Push-Up to Pike WORKOUT SPECIFIC WARM-UP (6:00 CAP) 2 ROUNDS 6 Lunge + Lunge + Air Squat 6 Up-Downs 6 Med Ball Sit-Ups Into… 2 ROUNDS 8 Med Ball Front Squats 8…
SCFit – Tue, Jan 30 Warm-Up Warm-Up BIKE SPECIFIC WARM-UP* MIN 1 – :30 Arms Only / :30 Legs Only MIN 2 – Arms + Legs RPM 50-60 MIN 3 – Arms + Legs RPM 55-65 MIN 4 – Arms + Legs RPM 60-70+ *By the end of the 4:00 everyone should have a RPM…
SCFit – Mon, Jan 29 Warm-Up Warm-Up 1 ROUND 5 Cat/Cows 10 Alt. Cossack Squats 10 Alt. 90-90 Hip Rotations 5 Jefferson Curls Into… AMRAP x 6 MINUTES 10/8 Cal. Row 10 Bodyweight Alt. Lunges 10 Alt. Elbow Punches w/Barbell 10/10 Single Leg Glute Bridge-Ups Workout – Performance EVERY 2:00 x 5 SETS (AMRAP –…
SCFit – Sun, Jan 28 Warm-Up Warm-Up DOUBLE UNDER WARM-UP (:15 ON / :15 OFF) -Single Unders -Single + Single + High Jump -Single + High Jump -High Jumps -Single + Single + Double Under -Single + Double Unders -Double Unders (first practice set) -Double Unders (second practice set) into… 1 ROUND 3/3 Lateral Step…
SCFit – Sat, Jan 27 Warm-Up Warm-Up 3-4 ROUNDS (7:00 CAP) 200m Run 8 Up-Downs 8 Barbell Deadlifts 8 Barbell Upright Rows 8 Push-Up to Pike Hero Workout – Performance Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mile…
SCFit – Fri, Jan 26 Warm-Up Warm-Up 1 ROUND 8 Bootstrappers 10 Plank to Pike 8 90/90 Hip Rotations 20 Toe Touch Jumping Jacks Into… 1 ROUND 8 Good Mornings 20 Plank to Toe Taps* 8 Alt. Groiners 20 Mountain Climbers Into… 1 ROUND 10/10 Single Leg Glute Bridge Ups :30 High Plank 10 Pause…
SCFit – Thu, Jan 25 Warm-Up Warm-Up 2 SETS 10 Supinated Banded Pull Aparts 5/5 Banded Crossbody Pull Aparts 10 Scap Pull-Ups 10 Hollow Rocks Into… 2 SETS (3 SETS TIME PERMITTING) :45 Bike (RPE 5/6) 10 False Grip Ring Rows 10 Sit-Ups Skill – All EMOM x 8 MINUTES Complete Gymnastics Option* *Gymnastics Options……
SCFit – Wed, Jan 24 Warm-Up Warm-Up EMOM x 6 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide Rowing (Slight knee bend) MIN 4 – Full Slide Rowing (SPM 20-24) MIN 5 – Full Slide Rowing (SPM 22-26) MIN 6…
SCFit – Tue, Jan 23 Warm-Up Warm-Up 2 ROUNDS 8 Step-Ups 8 Alt. Elbow Punches 8 BB Strict Press 8 Tuck-Ups / Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 8 Box Jumps 8 Alt. Back Rack Elbow Punches 8 BTN Strict Press 8 V-Ups / Tuck-Ups 8 Kip Swings Strength Shoulder Press (ON A 12:00…
SCFit – Mon, Jan 22 Warm-Up Warm-Up 200m Jog 25’ High Kicks 25’ Walking Single Leg Good Mornings 25’ Toe Walk 25’ Heel Walk 200m Run Into… 2 ROUNDS 6 Empty Barbell RDLs 6 Empty Barbell Upright Rows 6 Alt. Elbow Punches 6 Vertical Jumps Workout – Performance 3 ROUNDS FOR TIME (Time) 400m Run…