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SCFit – Fri, Aug 18 Warm-up 2 ROUNDS:30 Bike – Legs Only + :30 Bike – Arms Only10 PVC Pass Through8 PVC Behind The Neck Push Press6 Tempo Air Squats (32×1)4 Alt. Groinersinto…2 ROUNDS10/8 Cal Bike (:45 CAP)10 PVC Pass Through Alt. Lunges8 PVC High Hang Muscle Snatches6 PVC Snatch Balances4 Alt. Scorpion Stretch Weightlifting…

SCFit – Thu, Aug 17 Warm-up EMOM x 6 MINUTESMIN 1 – :50 Mod Hard RowMIN 2 – :50 Calf + Tib RaisesMIN 3 – :50 Jump Squats Metcon Metcon (Time) WORKOUT (PERFORMANCE)EVERY 5:00 x 4 SETS50 Double Unders50/40 Cal Row50 Double Unders-Rest w/ Time Remaining-(Score is Slowest Set) Metcon (Time) WORKOUT (FITNESS)EVERY 5:00 x…

SCFit – Wed, Aug 16 Warm-up EMOM x 8 MINUTES (:35 ON / :25 OFF)MIN 1 – WB Air Squats / WB ShotsMIN 2 – Inchworms + Push-UpsMIN 3 – Pike to DowndogMIN 4 – BB Strict Press / Push Press Weightlifting Metcon (Weight) EMOM x 6 MINUTES*1 Push Jerk +1 Split Jerk*Start Light and…

SCFit – Tue, Aug 15 Warm-up 1 ROUND10 Step Overs5 BB Deadlift10 Elbow Punches10 Scap Pull-UpsInto…1 ROUND5 Tucks Jumps5 High Hang Muscle Clean10 Air Squats8 Small Kip SwingsInto…1 ROUNDS6 Box Jump Overs5 High Hang Muscle Clean5 Front Squats6 Medium Kip Swings Weightlifting Metcon (Weight) EMOM x 6 MINUTES*1 Hang Power Clean +1 Squat Clean***Start Light…

SCFit – Mon, Aug 14 Warm-up GENERAL WARM-UPAMRAP x 6-8 MINUTES10 Alt. Lunges*10 Alt. Plank Shoulder Taps5 Perfect Push-Ups150m Jog*At 3:00, change to Alt. Jumping LungesInto…SPECIFIC WARM-UP2-3 ROUNDS:10 Bottom of Ring Hold15 Banded Tricep Extensions:10 Top of Ring Hold Gymnastics EMOM x 5 MINUTES5-7 Strict Ring Dipsor…5-7 Box Dips(No Measure)Week 7 of 9 Gymnastics Cycle…

SCFit – Sat, Aug 12 Warm-up 2 ROUNDS1:00 Row (RPE 5-6)10 Supinated Band Pull-Aparts10 Banded Upright Rows10 Tuck-Ups5 Scap Depressions + Scap RetractionsInto…1-2 ROUNDS (Time Permitting):30 Cal Row (RPE 7-8)10 V-Ups10 Straight Arm Banded Lat Push-Downs7 Kip Swings Performance (Time) WORKOUT (PERFORMANCE)1.) AMRAP x 12 MINUTES12/10 Cal Row8 Toes to Bar4 Bar Muscle-Ups(Score is Rounds…

SCFit – Fri, Aug 11 Warm-up 2 ROUNDS10 Alt. Step-Ups8 MB Front Squats6 PVC Pass Throughs4 PVC Hang High Pullsinto…2 ROUNDS10 Box Jumps8 MB Thrusters6 PVC Around The Worlds4 PVC Muscle Snatches Weightlifting Snatch (Weight) 1.) Squat Snatch*1×1 (80%)1×1 (85%)1×1 (90%)1×1 (95%)*Based off 1RM Snatch. Based off 1RMSnatch. If no 1RM complete sets at RPE8-9.(Score…

SCFit – Thu, Aug 10 Warm-up RUNNING PREP (4:00 MINUTES)200m Run @ Mod Pace25’ Toe Walk25’ Heel Walk25’ High Knees25’ Butt Kickers25’ Toy Soldiers25’ High Skips200m Run @ Hard PaceInto…GENERAL WARM-UPAMRAP x 4 MINUTES5 KB Deadlifts5 KB Swings5 KB Goblet Squats10 V-Ups Metcon Metcon (AMRAP – Reps) PARTNER WORKOUT (ALL)IN TEAMS OF 2…4 SETS*400m RunWhile…

SCFit – Wed, Aug 9 Warm-up 2 ROUNDS10 Hand Over Hand Ring Row10 Alt. Lunges8/6 Cal Bike6 Burpees4 Box Step-UpsInto…1-2 ROUNDS (Time Permitting)10 Scap Pull-Ups10 Single DB Goblet Lunges8/6 Cal Bike6 DB Burpees4 Box Step-Overs Gymnastics SKILL (PERFORMANCE)EMOM x 6 MINUTESMIN 1 – 1-2 Rope ClimbMIN 2 – :45 EZ Bike(No Measure)Week 6 of 8…

SCFit – Tue, Aug 8 Warm-up GENERAL WARM-UP2 ROUNDS:15 Single Unders:15 Jumping Groiners:15 Air Squats:15 Tuck HoldInto…SPECIFIC WARM-UP2 ROUNDS:20 Double Under Practice5 Clean Deadlift5 High Hang High Pull5 Hang Muscle Clean5 Front Squats Weightlifting Clean (Weight) 1.) Squat Clean*1×1 (80%)1×1 (85%)1×1 (90%)1×1 (95%)*Based off 1RM Clean & Jerk. If no 1RMcomplete sets at RPE 8-9.(Score…