SCFit – Mon, Jan 1 Warm-Up Warm-Up 1:00 Row @ RPE 5-6 Into… OPTIONAL MOBILITY PREP: 1 ROUND 5 Inch Worms + Push-Up 5 Cat/Cows 10 Alt. Bird Dogs 10 Alt. Elbow Punches w/Empty Barbell Into… AMRAP x 5 MINUTES :30 Row @ RPE 6-7 5 Above the Knee Deadlifts w/empty barbell 5 Empty Barbell…
SCFit – Sun, Dec 31 Warm-Up Warm-Up GENERAL WARM-UP2-3 ROUNDS 100m Run 10 PVC Pass Thrus 10 Box Step-Overs* 10 Kip Swings *Switch to 8 Box Jump Overs for the third round. Into… 1-2 ROUND BB SPECIFIC WARM-UP (TIME PERMITTING)* 7 BB Snatch Grip RDL 7 BB Snatch Grip Deadlift 7 BB Snatch High Pulls…
SCFit – Sat, Dec 30 Warm-Up Metcon 2 Rounds :30 Jumping Jacks :30 Up/Downs :30 Lunges :30 Pass Through w/PVC Into 2 Rounds 10 BB Deadlift 8 BB Front Squats 6 Scap Pull Ups 4 Kip Swings Metcon – Partner HAPPY NEW YEARS (Time) [Partner WOD] 31 Hang Power Clean (95/65) 31 Ab Mat Sit…
SCFit – Fri, Dec 29 Warm-Up Warm-Up 1 ROUND 30 Single Unders 10 Good Mornings 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 30 Single-Single-Double Unders OR Single-Single-Tall Jumps 10 KB Deadlifts 10 False Grip Ring Rows Into… 1 ROUND 30 Double Unders 10 Russian KB Swings 5 Dynamic Kips :10 Top of Ring…
SCFit – Thu, Dec 28 Warm-Up Warm-Up 200m Run 25’ High Kicks 25’ Toe Touches 25’ High Knees 25’ Butt Kickers 25 Side Shuffle 25’ Karaoke 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 Barbell RDL* 8 SLOW Upright Rows 6 Hang Muscle Cleans 12 Alt. Elbow Punches 6 Bodyweight Lunge+Lunge+Squat *RND 2-3 complete BB…
SCFit – Wed, Dec 27 Warm-Up Warm-Up GENERAL WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jacks 20 Shoulder Taps 30 Mountain Climbers 10 Scap Pull-Ups Into… SPECIFIC WARM-UP 2 ROUNDS 6 Up-Downs 6 Push-Up to Pike 6 Hanging Knee Tucks 6 Single Arm Alt. Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… Practice…
SCFit – Tue, Dec 26 Warm-Up Warm-Up 5 Cal Bike (legs only) 5 Cal Bike (arms only) 5 Cal Bike (legs + arms) Into… 2 ROUNDS 5 Bodyweight Kang Squats* 5 Empty Barbell Upright Rows 10 Alt. Elbow Punches 5 Tall/Vertical Jumps Into… 1:00 Bike *Option to add an empty barbell in the second round….
SCFit – Mon, Dec 25 Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Alt. WB Lunges 10 WB Strict Press 10 Ring Rows Into… 2 ROUNDS :40 Single Unders* 10 WB Thrusters** 10 Scap Pull-Ups 5-7 Kip Swings *RND 2 complete Single-Single-Double Unders or Double Unders. **RND 2 complete Wall Balls. Partner Workout – Performance “BUDDY…
SCFit – Sun, Dec 24 Warm-Up Warm-Up 1 ROUND:45 Row (Arms Only) RPE 5/6 10 Scap Push-Ups 10 Up-Downs 10/10 Single Leg Glute Bridge Into… 1 ROUND :45 Row (Arms + Lean Back) RPE 7/8 10 Scap Push-Ups 10 Push-Ups 10 Barbell RDLs Into… 1 ROUND :45 Row RPE 8/9 10 Burpees 10 Barbell Deadlifts…
SCFit – Sat, Dec 23 Warm-Up Warm-Up 1 ROUND 100m Run 8 Alt. Step-Ups 8 Air Squats 8 Alt. DB Deadlifts 8 Single DB Strict Press Into… 1-2 ROUNDS (Time Permitting) 5 DB Power Cleans 5 DB Front Squats 5 DB Push Press 5 DB Thrusters 5 Box Jumps Workout – Performance “NCFIT 12 DAYS…