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SCFit – Wed, Jul 26 Warm-up 1 ROUND:30 Arms Only Row:30 Legs Only Row6 Alt. Groiners10 Air Squats10/10 Ankle RotationsInto…1 ROUND1:00 Half Slide Rowing5 Cat-Cows10 WB Front Squats10 WB Strict PressInto…1 ROUND1:00 Row10 WB Thrusters Weightlifting Front Squat (Weight) 4×4Front Squats or High-Bar Back Squat**Keep weight Moderate-Heavy across all sets.(Score is Weight)Week 4 of 8…

SCFit – Tue, Jul 25 Warm-up 2 ROUNDS100m Run5/5 Split Squat10 BB Strict Press10 Scap Pull-UpsInto…2 ROUNDS10 Ice Skaters5 Dips + 5 Push Press5/5 Jumping Split Squat*5 Kip Swings***2nd Round perform 10 Jumping Lunges**2nd Round perform 5 Big Kip Swings Weightlifting Split Jerk (Weight) 5×3 (80%)*Split Jerk*Based off 1RM Clean & Jerk. Stay at 80%…

SCFit – Mon, Jul 24 Warm-up AMRAP x 3 MINUTES15 Toe Touch + Jumping Jacks10 Calf Raise + Tib Raise5 Jumping Air SquatsInto…2 ROUNDS6 Clean Deadlifts6 Alt. Elbow Punches6 Empty Barbell Front Squats30 Single Unders**:30 Double Under practice in 2nd Round Weightlifting Squat Clean (Weight) 1.) Squat Clean*1×3 (70%)1×2 (75%)3×2 (80%)*Based off 1RM Clean &…

SCFit – Sat, Jul 22 Warm-up 2-3 SETS Bent Over Plate IYT’s* 10 I’s 10 Y’s 10 T’s Switch out the plates for a single DB and transition into… 2 SETS 10 Alt. Box Step-Ups 8 Up-Downs 6/6 Single DB Arnold Press Into… 1 SET 10 Box Jumps 8 Burpees 6/6 Single DB Strict Press…

SCFit – Fri, Jul 21 Warm-up AMRAP x 8 MINUTES 16 Jumping Jacks 8 Jefferson Curls 8 Alt. Elbow Punches 8 BW Drop Squats* 8 Alt. Groiners *Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as possible. As you drop,…

SCFit – Thu, Jul 20 Warm-up AMRAP x 5 MINUTES :45 Cardio 8 Samson Lunges8 Scap Pull-Ups8 Scap Push-Ups 8 Slow Deadbugs Into… AMRAP x 5 MINUTES :45 Cardio8 Lateral Step Overs8 Banded Lat Pushdown8 Banded Face Pull16 Slow Alt. Shoulder Taps Metcon Metcon EMOM x 25 MINUTES MIN 1 – :50 Cardio Choice MIN…

SCFit – Wed, Jul 19 Warm-up 1 ROUND 10 Air Squats 10 PVC Pass Thrus 10 Arm Haulers 15 Calf Raises 15 Tib Raises Into… 1 ROUND 10 Alt. 90-90 Hip Rotations 10 PVC Snatch High Pulls :30 Single Unders Into… 1 ROUND 10 Drop Squats* 10 Scarecrow Snatches :30 Double Under Practice *Start on…

SCFit – Tue, Jul 18 Warm-up GENERAL WARM-UP 2 ROUNDS :30 Bike 10 Alt Lunges 10 Alt. V-Ups 10 Scap Pull-Ups into… SPECIFIC WARM-UP 2 ROUNDS 3 Hang Muscle Clean* 6 Front Rack Lunges 6 Up-Downs 6 Kip Swings** *2nd Round perform Hang Power Clean **2nd Round perform Ring Rows Skill SKILL (PERFORMANCE) EMOM x…

SCFit – Mon, Jul 17 Warm-up 2 ROUNDS 10 Alt. 90-90 Hip Rotations 10 KB RDLs 20 Alt. High Knees 5/5 SLOW Hip Circles Into… AMRAP x 6 MINUTES 100m Run 3 Slow Air Squats + 3 Fast Air Squats* 4 Burpee Broad Jumps 5 PVC Behind the Neck Wide Grip Strict or Push Press…

SCFit – Sat, Jul 15 Warm-up 2 SETS x :30 MAX REPS* (RPE 6)MOVT 1: Air / Bootstrap SquatsMOVT 2: Good Mornings (BB Opt.)MOVT 3: Step-UpsMOVT 4: Scap Push-UpsMOVT 5: Row-1:00 Rest b/t Part 1 and Part 2-2 SETS x :30 MAX REPS* (RPE 8)MOVT 1: MB ThrustersMOVT 2: BB Sumo DeadliftsMOVT 3: Box JumpsMOVT…