SCFit – Thu, Oct 19 Warm-up 3 ROUNDS300/250m Row7 Glute Bridge-Ups7 RDL7 Ring Row*7 Kip Swing*False Grip optionalEXTENDED WARM UP (ALL)EMOM x 8 MINUTESMIN 1 – 5 Deadlifts*MIN 2 – :40 Gymnastics Practice***Start Light and build to workout weight.**Gymnastics Options:(Banded) Pull-UpsChest to BarsRing Muscle-Ups(No Measure) Metcon PERFORMANCE (Time) WORKOUT (PERFORMANCE)FOR TIME*2000/1800m Row60 Deadlifts (225/155)20 Ring…
SCFit – Wed, Oct 18 Warm-up AMRAP x 4 MINUTES8 Alt. Lunges8 Alt. Step-Ups8 Sit-Ups8 Knee Push-upsInto…2 ROUNDS:30 Squat Hold10 Low Box Jumps10 Tuck-Ups8 Push-upsInto…1-2 ROUNDS (Time Permitting)10 Air Squats10 Mod Box Jumps10 V-Ups10 Hand Release Push-ups Gymnastics SKILL (ALL)EMOM x 6 MINUTES*Pressing Skill Work…Option A…2 Strict Handstand Push-Ups +3 Kipping Handstand Push-UpsOption B…2 DB…
SCFit – Tue, Oct 17 Warm-up 1 ROUND100m Jog5 Barbell Upright Rows10 Alt. Elbow Punches5/5 Leg SwingsInto…1 ROUND100m Run5 Jefferson Curls5 Hang High Pulls10 Alt. GroinersInto…1 ROUND100m Sprint5 Clean Deadlifts5 High Hang Muscle Cleans*10 Alt. Cat Cows*Emphasize quick cycling for the workout Weightlifting Power Clean (Weight) STRENGTH (ALL)6-4-2 | 4-3-2*Power Cleans*Start Moderate+ and build to…
SCFit – Mon, Oct 16 Warm-up AMRAP x 8 MINUTES4/4 Moose Antlers8 Banded Pull Aparts + 8 Banded Pass Thrus8 Alt. 90-90 Hip Rotations*24 Single Unders*Switch to Air Squats at the 4:00 mark. Weightlifting Overhead Squat (Weight) 6-4-2 | 4-3-2*Overhead Squats*Start Moderate+ and build to Heavy+.The second wave should be heavierthan the first.(Score is Weight)Week…
SCFit – Sat, Oct 14 Warm-up AMRAP x 6 MINUTES4 Single Ring Ring Rows6 Up-Downs8 Alt. Lunges10 KB DeadliftsInto…1-2 ROUNDS (Time Permitting)*100m KB Suitcase Carry**10 KB Goblet Alt. Lunges7 Scap Pull-Ups5 Kip Swings*Complete first round w/ WU weight and second round w/ workout weight.**Switch hands as needed. Metcon PERFORMANCE (Time) W.O.W. (PERFORMANCE)“BEAST OF BURDEN”FOR TIME600m…
SCFit – Fri, Oct 13 Warm-up 2 ROUNDS8 Cat Cows8 Alt. Groiners8 Bootstrappers10/10 Wrist CirclesInto…3-4 ROUNDS8 Up-Downs8 Barbell Deadlifts8 Hang High Pulls8 Elbow Punches8 Front Rack Lunges Weightlifting Power Clean (Weight) STRENGTH (ALL)8-6-4-6-4-2*Power Cleans*Start Moderate and build to Heavy. The second wave should be heavier than thefirst.(Score is Weight)Week 2 of 5Strength | Wave-Loading Cycle…
SCFit – Thu, Oct 12 Warm-up 2 ROUNDS200m Run20 Crunches10 Step Ups10 Alt. Ring RowsInto…1-2 ROUNDS100m Run2 Rope Pull-Ups or 4 Kip Swings8 Step Overs8 Sit-Ups Metcon PERFORMANCE (Time) WORKOUT (PERFORMANCE)EVERY 6:00 x 5 SETS400m Run20 Box Step Overs (24/20)20 Sit-Ups3 Rope Climbs-Rest w/ Time Remaining-(Score is Slowest Set) FITNESS (Time) WORKOUT (FITNESS)EVERY 6:00 x…
SCFit – Wed, Oct 11 Warm-up 2 SETS10/8 Cal Bike (RPE 6)10 PVC Pass Throughs8 Barbell Power Cleans6 Tempo Air Squats (32X1)4 Alt. GroinersInto…1-2 SETS12/10 Cal Bike (1:00 CAP)10 PVC Pass Through + Alt. Lunges8 Barbell Power Snatches6 Barbell Back Squats4 Alt. 90/90 Hip Rotations Weightlifting Overhead Squat (Weight) STRENGTH (PERFORMANCE)8-6-4-6-4-2*Overhead Squats*Start Moderate and build…
SCFit – Tue, Oct 10 Warm-up 1 ROUND250m/200m Row (RPE 5/6)12 Good Morning12 Scap Pull-Ups12 Alt. Plank RotationsInto…1 ROUND250m/200m Row (RPE 6/7)6/6 KB Deadlifts12 Kip Swings6 Strict Up-DownsInto…1 ROUND250m/200m Row (RPE 7/8)6/6 Single Arm Russian KB Swing12 Ring Rows6 Up-Downs Gymnastics SKILL (ALL)ON A 10:00 RUNNING CLOCK…Practice Bar Muscle-Ups**Options:Strict Pull-UpsBanded Strict Pull-UpsHips to Rig(Banded) Bar…
SCFit – Mon, Oct 9 Warm-up AMRAP x 6 MINUTES6 Scap Push-Ups (on forearms)6/6 Single Leg Good Mornings6 Tall Box Alt. Step-Ups18 Single Unders**Option to switch up the style of jump… single leg / backwards / crossovers / tallsingle unders, etc.Into….AMRAP x 4 MINUTES6 Med. Ball Front Squats4 Push-Ups2 Box Jumps Weightlifting Bench Press (Weight)…