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SCFit – Sat, Jun 24 Warm-up 2 SETS10 Up-Downs10 Bootstrap Squats10 SDB Bent Over Rows10 Alt. Bird DogsInto…2 SETS8 Up-Downs Over DB8 SDB Goblet Squats8 SDB Floor Press8 DB Alt. Dead Bugs Weightlifting Bench Press (Weight) 8-6-4*Bench Press*Start Moderate and build to Mod-Heavy. After each set complete 15-20 TwistingBicep Curls.(Score is Weight) Metcon Metcon (AMRAP…

SCFit – Fri, Jun 23 Warm-up OPTIONAL WU MOBILITY (4:00 CAP)1 ROUND5 Cat Cows5/5 Moose Antlers8 Alt. Lunge + PVC Pass Thrus8 Behind the Neck PVC Strict Press8 PVC Good MorningsGENERAL WARM-UPAMRAP x 4 MINUTES4 Alt. Box Step-Ups4 Alt. DB Deadlifts4/4 Single Arm Russian DB SwingInto…AMRAP x 4 MINUTES4 Box Jumps*4 Alt. DB Hang Power…

SCFit – Thu, Jun 22 Warm-up 1/2 TABATA BIKE4 ROUNDS:20 EZ → MOD Bike:10 RestGENERAL WARM-UP2 ROUNDS5 Inch Worms5/5 Hip Airplanes10/10 Med Ball Chop10/10 Side Plank Rotations:20 Wall SitInto…SPECIFIC WARM-UP2 ROUNDS15 Toes Touch Jumping Jacks20 Shoulder Taps10 Slam Ball Deadlift10 Slam Ball Push Press Metcon Metcon (AMRAP – Reps) EMOM x 16 MINUTESMIN 1&2 –…

SCFit – Wed, Jun 21 Warm-up 100m JogInto…PART 11-2 ROUNDS10 Calf Raises + Tib Raises*10 Alt. Hip Circles10 Alt. Bird Dogs*1 Rep = 1 Calf Raise + Tib Raise (shift back onto the heels, pulling the toestowards the shins)Into…PART 23 SETS → :15 WORK / :15 REST*MVMT 1 – High KneesMVMT 2 – Bodyweight Good…

SCFit – Tue, Jun 20 Warm-up AMRAP x 4 MINUTES4 Strict Press4 Ring Rows4 Straight Leg Sit-Ups20 Mountain ClimbersInto…AMRAP x 5 MINUTES5 Push Press5 Jumping Pull-Ups5 Tuck-Ups20 Single Unders or Double Unders SKILL (PERFORMANCE)EMOM x 7 MINUTES*1 Ring Kip Swing +1 Hips to Rings +1 Ring Muscle-Up*Option to perform rig variation forbar-based movements.(No Measure) Metcon…

SCFit – Mon, Jun 19

SCFit – Sat, Jun 17 Warm-up 2 SETS*1:00 Bike (RPE 6)5/5 S.A. DB Bent Over Rows10 Scap Push-Ups20 Alt. Shoulder Taps10 Cat Cows2 SETS*1:00 Bike (RPE 8)10 DBL DB Bent Over Rows5 Up-Downs10 Push-Ups5 Cobra to Pike*Use DBs lighter than intended workout weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES20/15 Cal…

SCFit – Fri, Jun 16 Warm-up AMRAP x 4 MINUTES30 Single Unders6 WB Deadlifts6 WB Front Squats6 WB Strict Press6 Tuck-UpsInto…AMRAP x 4 MINUTES20 Double Unders or 5 Single-Single-Double Attempts8 WB Thrusters*8 V-Ups*Option to practice WBs halfway through AMRAP. EXTENDED WARM-UP (ALL)EMOM x 9 MINUTESMIN 1 – 5 Deadlifts*MIN 2 – 5-7 Tuck-Up + V-UpMIN…

SCFit – Thu, Jun 15 Warm-up AMRAP x 8 MINUTES*1:00 EZ Cardio8/8 Suitcase KB/DB Deadlift6/6 SA KB/DB Clean5/5 Single KB/DB Around the World:30 Single KB/DB Deadbug*Perform KB movements with a light load. Metcon Metcon WORKOUT (ALL)3 ROUNDS FOR QUALITY2:00 Cardio Choice200m KB/DB Suitcase Carry (Athlete Choice, Mod)*20 Single KB/ DB Curl (Athlete Choice, Mod)1:00 Cardio…

SCFit – Wed, Jun 14 Warm-up 2 ROUNDS5 Push-Up to Pike + 4 Alt. Pike Shoulder Taps*5/5 Half Kneeling DB Arnold Press5 Kang Squats*1 Rep = 1 Push-Up to Pike + 4 Alt. Shoulder TapsInto…2 ROUNDS6 Alt. DB Burpees10 Alt. Step-Up Overs*10 Alt. DB Hang Muscle Snatch6 Pike Push-Ups*Box Jump Overs in 2nd Round SKILL…