SCFit – Thu, Sep 21 Warm-up 2 SETS30 Single Unders10 KB Deadlifts 10 RKB Swings*10 Alt. Lunges**:30 Plank:30/:30 Calf StretchInto…2 SETS15 Big Jump Single Unders + 15 Fast Single Unders10 SB G2OH 10 Slam Balls*10 Air Squats**:15/:15 Side Plank:30/:30 Achilles Stretch*Progress to 2nd movement in 2nd set**Add in KB/SB in 2nd Set SKILL (ALL)ON AN…
SCFit – Wed, Sep 20 Warm-up ON AN 8:00 RUNNING CLOCK..2 ROUNDS10 Strict Press10 Tuck-Ups / V-Ups10 Scap Pull-Ups1:00 Cal Row (Increasing Intensity)Into…1 ROUND10 Strict Press10 Strict Knees to Chest10 Small Kip Swings1:00 Cal Row (Increasing Intensity) Metcon Metcon (AMRAP – Reps) NCFIT BENCHMARK WORKOUT(PERFORMANCE)“HURRICANE”ON A 5:00 RUNNING CLOCK…*Max Cal Row-Rest 1:00-AMRAP x 5 MINUTES2-4-6-and…
SCFit – Tue, Sep 19 Warm-up 2-3 ROUNDS6 Alt. Groiners6/6 Russian Step Up8/8 DB Half Kneeling Arnold Press8 Alt. DB Goblet Cossack Squats10/10 Banded Split Stance Pallof Press Metcon Metcon (AMRAP – Rounds and Reps) WORKOUT (PERFORMANCE)AMRAP x 20 MINUTES20 Wall Ball (20/14)15 Up-DownsBox Jumps**Box Height + Reps Change EachRound…RND 1= 20 Reps (20)RND 2=…
SCFit – Mon, Sep 18
SCFit – Sat, Sep 16 Warm-up AMRAP x 4 MINUTES2-4-6 and so on…Alt. Box Step-OversAlt. DB DeadliftsRing RowsShort Rest Into…2 ROUNDS5/5 DB Hang Power Clean*5/5 DB Push Press*7 Box Jump Overs7 Kip Swings*RND 2 combine movements into 3/3 DB Hang Power Clean & Jerks. Gymnastics SKILL (ALL)ON A 10:00 RUNNING CLOCK…Practice A Gymnastics Pull Option**Options:Vertical…
SCFit – Fri, Sep 15 Warm-up AMRAP x 7 MINUTES1:00 Bike7 Vertical Ring Row7/7 Split Squats*7 Barbell Strict Press14 Alt. V-Ups* Can be performed with Barbell Metcon Metcon (Time) WORKOUT (PERFORMANCE)FOR TIME60/50 Cal Bike50 Back Rack Alt. Lunges (95/65)5 Rope Climbs50/40 Cal Bike40 Back Rack Alt. Lunges4 Rope Climbs40/30 Cal Bike30 Back Rack Alt. Lunges3…
SCFit – Thu, Sep 14 Warm-up 2 SETS100m Jog8 PVC Pass Throughs8 Bootstrap Squats8 Calf Raises8 Knee Push-Ups OR 8 Standard Push-Upsinto…2 SETS100m Run8 PVC Windmills8 PVC Front Squats8 Tib Raises8 Hand Release Push-Ups OR 8 Pike Push-Ups Weightlifting Metcon (Weight) 3×8*Overhead Squats*Build to a Moderate+ weight and stayat that weight across all sets.(Score is…
SCFit – Wed, Sep 13 Warm-up 2 ROUNDS:45 Jumping Jacks10 Barbell Deadlifts10 Upright Rows10 Tuck-UpsInto…2 ROUNDS8 Scap Pull-ups / Scap Depressions10 V-Ups5 Tall Jumps10-12 Alt. Elbow Punches Weightlifting Metcon (Weight) EMOM x 8 MINUTES1 Power Clean +2 Hang Power Clean*Start Light and build to Moderate+.(Score is Weight) Metcon Metcon (Time) WORKOUT (PERFORMANCE)4 SETS10 Toes to…
SCFit – Tue, Sep 12 Warm-up 1:00 CardioInto…2 ROUNDS10 Scap Push-Ups7 Up Downs with Shoulder Tap7/7 DB Strict Press10 Slam Ball Ground to OH Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES*3:00 Cardio Choice**10/10 Single Arm DB Push Press (Athlete Choice, Mod)20 Slam Balls (Athlete Choice)20 Up-Downs*NOTE — Choose a pace on…
SCFit – Mon, Sep 11 Warm-up AMRAP x 5 MINUTES5 Empty Barbell RDLs5 Alt. Step-Ups*5 Kip Swings5 Ring Rows*At 2:30, switch to Box Jumps Metcon Metcon (Time) “STAND TALL”FOR TIME2001m Row -Into-9 ROUNDS 11 Deadlifts (155/105)11 Box Jumps (24/20)11 Pull-Ups -Into-2001m Run (Score is Time)NOTE — This workout was programmedby NCFIT and designed to honor…