SCFit – Wed, Oct 4 Warm-up WARM-UP1 SET1:00 Row (Legs Only)20 Alt. Shoulder Taps10 Barbell Elbow Punches10 Samson LungesInto…1 SET1:00 Row (Legs + body opening)15 Slow Scap Push-Ups10 Tempo Barbell Strict Press @ 21×15/5 Moose AntlersInto…1 SET1:00 Row (Full Body)10 Push-Up to Pike10 Alt. Bird Dogs Weightlifting Bench Press (Weight) STRENGTH (ALL)10-8-6-8-6-4*Bench Press*Start Light and…
SCFit – Tue, Oct 3 Warm-up WARM-UPEMOM x 8 MINUTESMIN 1 – 8 Scap Pull-Ups + Max Kip SwingsMIN 2 – 8 RDL + Max Glute Bridge-UpsMIN 3 – 8 Scap Push-Ups + Max Alt. Shoulder TapsMIN 4 – 8 Hang High Pulls + Max Elbow Punches Weightlifting Power Clean (Weight) STRENGTH (ALL)10-8-6-8-6-4*Power Cleans*Start Light…
SCFit – Mon, Oct 2 Warm-up WARM-UP2 ROUNDS1:00 Bike20 Hops10/10 Single Leg Hops10 Alt. Samson Lunge10/10 Ankle Stretch on Wall/RigInto…2 ROUNDS30 Single Unders*10 Cossack Squats6/6 Knees Over Toe Lunges**6 Push-Up + Down Dog*2nd Round Perform Fast Single Unders**Push your weight and front knee as far forward as possible with foot stayingflat on the ground. Gymnastics…
SCFit – Sat, Sep 30 Warm-up AMRAP x 5 MINUTES100m Run10 Alt. Box Step-Overs100m Run5 Box Jumps w/ Step-DownInto…1 ROUND10 Alt. Plate Around the Worlds10 Plate Presses10 Plate Front Raises10 Scap Push-Ups10 Burpees Weightlifting Metcon (AMRAP – Reps) STRENGTH (ALL)1.) 5-5-5-5*Bench Press*Start Light and build to Moderate-Heavy.(Score is Weight) -Short Rest Into-2.) 1 Max Rep…
SCFit – Fri, Sep 29 Warm-up 2 ROUNDS10 Wrist Rocks (Fingers Pointed Forward)10 Wrist Rocks (Fingers Pointed Backward)10 Scap Push-Ups5 Yoga Push-Ups5 Hand Release Push-Ups:20 Handstand or Pike HoldInto…2 ROUNDS5 Snatch Grip RDL5 Snatch Grip Deadlift5 Hang Muscle Snatch5 BTN Snatch Grip Push Press Weightlifting Metcon (Weight) STRENGTH (ALL)EMOM x 10 MINUTES*1 Power Snatch +1…
SCFit – Thu, Sep 28 Warm-up EVERY 3:00 x 3 SETS:30 Bike (Increasing Pace each round)12 Alt. KB Around the Worlds12 Glute Bridge-Ups12 DeadbugsMobility options in the remainder of the 3:00 window…(Weighted) Good MorningsAlt. Cossack SquatsArm HaulersBird Dogs Metcon Metcon (Time) PARTNER WORKOUT (ALL)IN TEAMS OF 2…FOR TIME120 KB Sumo Deadlift High Pulls (Athlete Choice,…
SCFit – Wed, Sep 27 Warm-up EMOM x 10 MINUTES (:45 WORK / :15 REST)MIN 1 – Scap Push-ups / Scap Pull-UpsMIN 2 – Alt. Samson Lunges / Squat HoldMIN 3 – Knee Push-Ups / Push-upsMIN 4 – Single Arm Ring Rows / Ring RowsMIN 5 – Band Pull-Aparts Metcon Cindy (AMRAP – Rounds and…
SCFit – Tue, Sep 26 Warm-up 2 ROUNDS10 Jumping Jack + Toe Touches5 Jefferson Curls10 Alt. Elbow Punches5 Calf + Tib Raises10 Alt. BW LungesInto…2 ROUNDS20 Single Unders5 Deadlifts10 Alt. Front Rack Lunges5/5 Leg Swings10/10 Ankle Circles SKILL (ALL)EMOM x 12 MINUTESMIN 1 – :40 Jump Rope Practice*MIN 2 – 2 Deadlifts + 3 Hang…
SCFit – Mon, Sep 25 Warm-up 2:00 RowInto…2 ROUNDS10 Banded Pull Aparts6 Alt. Bottom of Squat Thoracic Rotations10 Banded W’s6 Scap Pull-Ups + 6 Kip SwingsInto…2:00 Row Weightlifting Overhead Squat (3×6) STRENGTH (PERFORMANCE)3×6*Overhead Squats*Build to a Moderate-Heavy weight andstay at that weight across all sets.(Score is Weight) Metcon Metcon (AMRAP – Reps) WORKOUT (PERFORMANCE)EMOM x…
SCFit – Sat, Sep 23 Warm-up 2 ROUNDS4 Cal Bike (Legs Only) + 4 Cal Bike (Arms Only) + 4 Cal Bike (Arms + Legs)6 BB Deadlifts6 BB Upright Rows12 Alt. BB Elbow Punches6 Slow Air Squats + 6 Jumping Air SquatsInto…1-2 ROUNDS (Time Permitting)10/8 Cal Bike (RPE 7-8)5 BB Hang Muscle Cleans5 BB Strict…