SCFit – Wed, Apr 26 Warm-up Have a pair of plates (10s or 15s) ready to use!2 ROUNDS*5/5 Plate Around the Worlds → 10 Plate Forward Raises10 SLOW Plank Alt. Shoulder Taps15 Feet Together Plate Hops (forward & back)10 Alt. DB Deadlifts → 10 Alt. DB Upright RowsInto…2 ROUNDS*5/5 Single Arm Plate Deficit Knee Push-Ups:30…
SCFit – Tue, Apr 25 Warm-up AMRAP x 3 MINUTES6 Scap Pull-Ups6 Glute Bridge Ups + Pause6 Bird Dogs6 Cat Cowsinto…AMRAP x 4 MINUTES:30 Mod Row Pace6 Jumping Air Squats6 Up-Downs6 Tuck-Ups Weightlifting Back Squat (Weight) 3×5Back Squats (1111)*Keep weight Light across all sets. This is a Deload Week.Remember Reading Tempo…1st Number is ‘Down Portion’2nd…
SCFit – Mon, Apr 24 Warm-up 2 ROUNDS4 Inchworm + Up-Dog + Down Dog*5 Scap Push-Ups + 2 Alt. Shoulders Taps6/6 Staggered Stance Good Mornings7 BB Bent Over Row w/ :01 Pause at top*Start standing and walk hands out to Plank. Drop hips tofloor and raise chin towards ceiling. Then Push hips backand though finishing…
SCFit – Sat, Apr 22 Warm-up 2 ROUNDS10 Bootstrap Squats8 Scap Push-Ups6 Scap Pull-Ups:30 RESTAMRAP x 3 MINUTES10 Banded Good Mornings8 Banded Bent Over Rows6 Band Pull Aparts:30 REST2 ROUNDS10 Tempo Air Squats (31X1)8 Tempo Ring Rows (21X2)6 Tempo Knee Push-Ups (22X1) Metcon Metcon (Time) 4 SETS*4 ROUNDS5 Pull-Ups10 Push-Ups15 Air Squats-Rest 1:00 b/t Sets-*1…
SCFit – Fri, Apr 21 Warm-up 0:00-3:00 RUNNING DRILLS…High KneesButt KicksToe/Heel WalkInside/Outside Foot WalkQuad Stretch to Knee HugInto…400m Group Jog (MIN 3-5)Into…2 ROUNDS (MIN 5-8)5 Barbell Deadlifts5 Barbell Upright Rows10 Barbell Elbow Punchesinto…AMRAP IN REMAINING TIME (MIN 8-10)100m Run5 Barbell Strict Press w/ :01 Pause at the top Metcon NCFIT BENCHMARK WORKOUT “AVA” (AMRAP –…
SCFit – Thu, Apr 20 Warm-up 1-2 ROUNDS8 Up-Downs8 Alt. Groiners8 BB Elbow Punches8 BB Good MorningsInto…1 ROUND6 Up-Downs Over the Bar6 Cossack Squats6 BB Hang Muscle Clean6 BB Front Squats Weightlifting Back Squat (Weight) 3×2*Tempo Back Squat (11X1)*Keep weight Heavy+ across all sets.Remember Reading Tempo… (Score is Weight)Week 4 of 5 Tempo Metcon Metcon…
SCFit – Wed, Apr 19 Warm-up 2 ROUNDS1:00 Bike5/5 DB Around the Worlds10 Alt. Pike Shoulder Taps20 Alt. DB Foot TapsInto…2 ROUNDS:30 Bike5/5 Single Arm Arnold Press5 Pike Push-Ups30 Single Unders 30 Double Unders (2nd Round) Gymnastics EVERY 3:00 x 4 SETS3-5 Tempo Handstand Push-Ups (30X1):45 DBL KB/DB Overhead Hold (AthleteChoice, Mod)EZ Cardio w/ Time…
SCFit – Tue, Apr 18 Warm-up F ROUND:30 Cal Row @ Easy Pace6 Cat Cows6 Bird Dogs6 Push-Up to PikeInto…1 ROUND:30 Row @ Mod Pace6/6 Barbell RDL12 Alt. V-Ups12 Glute Bridge Upsinto…1 ROUND:30 Row @ Hard Pace6 Barbell Deadlifts6 Kip Swings6 Strict Knee Raises Weightlifting Deadlift (Weight) 3X2*Tempo Deadlift (11X1)*Keep weight Heavy+ across all setsRemember…
SCFit – Mon, Apr 17 Warm-up AMRAP X 5 MINUTES*6 WallBall Deadlift6 WB Push Press6 WB Front Squat6 Up-Downs6 Ring Rows*From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6Kip Swings.Into…1-2 ROUNDS (TIME PERMITTING)100m Run5/5 Moose Antlers8 Alt. Bird Dogs6 Tempo Strict Press (31X1) Weightlifting Shoulder Press (Weight) 3X2*Tempo Strict Press (11X1)* Keep weight…
SCFit – Sat, Apr 15 Warm-up 2 ROUNDS:20 Single Unders4 Inchworm + 3 Scap Push-Ups6 Deadlifts6 Upright Rows12 Elbow PunchesInto…1-2 ROUNDS (Time Permitting):20 Double Unders OR Single-Single-Doubles8 Push-Ups8 Ring Rows*5 Hang Muscle Cleans5 Hang Power Cleans*Complete 8 Jumping Pull-Ups RND 2. Weightlifting Power Clean (Weight) ON A 10:00 RUNNING CLOCK…Build to a Mod-Heavy 3-Rep Power…