SCFit – Fri, Dec 1 Warm-up OPTIONAL MOBILITY ROUND 10 Alt. 90-90 Hip Rotations (option for Alt. Groiners) 10 Alt. Deadbugs 10 Alt. Plank Shoulder Taps 10 Alt. Bird Dogs Into… 1 ROUND 10 Air Squats* + 10 Jumping Air Squats 10 Alt. Elbow Punches w/Barbell** 5 Up-Downs + 5 Burpees 20 Lateral Hops over…
SCFit – Thu, Nov 30 Warm-up 1 ROUND 200m Run 10-12 Supinated Band Pull-Aparts 10-12 Banded Upright Rows 6/6 Crossbody Band Pulls 200m Run Into… 2 ROUNDS (Time Permitting) :20 Hollow Body Hold :20 Superman Hold 10 False Grip Ring Rows 7-10 Scap Pull-Ups* 5-7 Small Kip Swings* *Option to complete on bar or rings….
SCFit – Wed, Nov 29 Warm-up EMOM x 8 MINUTES* MIN 1 – :20 Box Step-Ups + :20 Box Jumps :20 Box Step Overs + :20 Box Jump Overs MIN 2 – :40 Alt. MB Around The Worlds :40 MB Strict Press MIN 3 – :40 Bootstrap Squats :40 MB Thrusters MIN 4 – :40…
SCFit – Tue, Nov 28 Warm-up WARM-UP 2 ROUNDS : 45 Cal Bike @ RPE 6 8 Tempo Ring Rows (:02 Pause at the top) 10 Tuck-Ups 12 Hollow Rocks Into… 1-2 ROUNDS (Time Permitting) :45 Cal Bike @ RPE 6 8 Scap Pull-ups (:02 Pause at the top) 10 V-Ups 12 Hollow Rocks Metcon…
SCFit – Mon, Nov 27 Warm-up 2-3 ROUNDS 10 Jumping Jacks 5 Cat Cows 10 Hollow Rocks 5 Push-Up to Pike 10 Banded Plate Good Mornings* *Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a…
SCFit – Sat, Nov 25 Warm-up 2-3 ROUNDS (Time Permitting):30 Bike*10 PVC Pass Through5 PVC Muscle Snatch5 PVC Snatch Grip Push Jerk7 Up-Downs7 Scap Pull-Ups + 5 Kip Swings**Build pace each round (EZ Mod Hard)**RND 2+3 complete 7 Ring Rows + 5 Kip Swings.EXTENDED WARM-UP (ALL)EVERY 3:00 x 3 SETS5 Hang Power Snatches*Gymnastics Pulling***Start at…
SCFit – Fri, Nov 24 Warm-up 1 ROUND10 Alt. Lunge-Lunge-Squat20 Fast Single Unders + 20 Tall Jump Single Unders5/5 Staggered Stance Good MorningsInto…1 ROUND5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell:20 Penguin Jumps*20 Double Unders or 40 Single Unders10 Back Squats w/Empty Barbell*Double Tap the hips twice while in the airInto…OPTIONAL MOBILITY ROUND10…
SCFit – Thu, Nov 23 Warm-up LINE DRILLS*5/5 Leg Swings (Side-Side)5/5 Leg Swings (Front to Back)Hamstring ScoopsHip Open GateHip Close GateHigh KneesButt Kicker200m Run*25ft out and jog backInto..1 ROUND8 Up-Down8 KB Deadlifts8 Hollow RocksInto..1-2 ROUNDS (Time Permitting)8 Burpees8 Russian KB Swings8 Sit-Ups Metcon Turkey WOD 2016 (Time) 10 Rounds -10 Wing Dips -10 Gobble Squats…
SCFit – Wed, Nov 22 Warm-up WARM-UP1 ROUND50 Jumping Jacks10-12 Slow Supinated Band Pull-Aparts8 Alt. Samson Lunges8 Alt. Groiners (Hold for :10-:15 per side)Into…2-3 ROUNDS (Time Permitting)10 DB Goblet Squats6/6 Single Arm DB Strict Press*6/6 Single Arm Ring Rows*6-8 Scap Pull-Ups**RND 2+3 complete 6/6 Single Arm Push Press + 6 Ring Rows + 6-8 Kip…
SCFit – Tue, Nov 21 Warm-up 2 ROUNDS300m/250m Row12 Alt. Step-Ups12 Glute Bridge-Ups3-5 SLOW Jefferson CurlsInto…1 ROUND300m/250m Row8 Barbell RDLs8 Box Jumps8 Cat/Cows Weightlifting Deadlift (Weight) STRENGTH (ALL)8-6-4 | 6-4-2*Deadlift*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than thefirst (8-6-4).(Score is Weight)Week 2 of 5Strength | Wave-Loading Cycle Metcon PERFORMANCE…