SCFit – Fri, Mar 10 Warm-up AMRAP X 4 MINUTES4 Alt. 90-90 Hip Rotations4 Air Squats + 4 Jumping Air Squats4 Pause Kip Swings**:01 pause in Hollow + :01 SupermanInto…AMRAP x 4 MINUTES4 Hang Muscle Cleans4 Alt. Elbow Punches4 Empty Barbell Front Squats Weightlifting Front Squat (Weight) 6-4-2-2*Front Squats*Start Moderate and build to workout weight….
SCFit – Thu, Mar 9 Warm-up 2 ROUNDS 5/5 Ankle Circles 10 Tib Raises 10 Glute Bridge-Ups 5/5 Single Leg Hops + 10 Forward/Bounding Hops Into… 2 ROUNDS 200m Run* 10 Alt. DB Deadlifts 5/5 DB Upright Rows 10 Vertical Jumps w/soft land *2nd Round consider a time trial. Metcon Metcon (AMRAP – Rounds and…
SCFit – Wed, Mar 8 Warm-up EmOM X 8 MINUTES* (:40 0N // :20 0FF) MIN 1 – BW Good Mornings BB Good Mornings MIN 2 – Push-Up to Pike -> Hand Release Push-Ups MIN 3 – BB Jefferson Curls -> BB RDLs MIN 4 -Up-Downs -> Up-Downs Over Bar *Progress to second movement in…
SCFit – Tue, Mar 7 Warm-up 2 ROUNDS 10 Up-Downs 8 Supinated Band Pull-Aparts 8 Overhead Band Pull-Aparts 8/8 X-Band Pull-Aparts (Sword Pulls)* *Grab a band vertically w/ both thumbs pointed up. One hand stays at the hip while the other hand pulls up and down. Band should go across the body. On the second…
SCFit – Mon, Mar 6 Warm-up EMOM X 8 MINUTESMIN 1 -200/150m RowMIN 2 -:45 Max Scap Push-Up + Alt. Shoulder TapMIN 3 – 50 Single Unders + Ankle RolloutsMIN 4 -:45 Alt. DB Around the World
SCFit – Sat, Mar 4 Warm-up AMRAP x 4 MINUTES:30 Cal Bike (EZ PACE)6 Alt. Samson Lunges8 Scap Push-ups10 Shoulder TapsInto…AMRAP x 4 MINUTES:30 Cal Bike (MOD PACE)5 Scap Pull-Ups or Kip Swings8 Ring Rows10 Air Squats Metcon Metcon (Time) EMOM x 24 MINUTESMIN 1&2 – 25/20 Cal BikeMIN 3 – 5 Pull-Ups + 10…
SCFit – Fri, Mar 3 Warm-up ON A 6:00 RUNNING CLOCK.. FOR QUALITY 30 Single Unders or Double Unders 7 Slow PVC Passes 5 Hand Release Push-Ups 2 Wall Walk -Quick Rest- 30 Single Unders or Double Unders 7 PVC Back Squats (Press PVC to OH Position at bottom of the Squat) 7 Hand Release…
SCFit – Thu, Mar 2 Warm-up 2:00 Cardio ChoiceInto…2 ROUNDS5/5 Side Lunge or Cossack Squat10 Slam Ball Deadlifts10 Slam Ball Strict Press10 Alt. Plank Shoulder TapsInto…2 ROUNDS10 Alt. Step-Ups10 Slam Ball Hang to Overhead5 Knee Push-Ups + 5 Push-UpsInto…1:00 Cardio Choice Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES400m Run20 Slam Balls…
SCFit – Wed, Mar 1 Warm-up 1 ROUND:30 Row – Just Legs + :30 Row – Just Arms5 High Hang Muscle Cleans10 Alt. Elbow Punches10 Tuck-UpsInto…1 ROUND1:00 Row @ 20-25 S/M5 Hang Power Cleans10 Strict Press10 V-UpsInto…1 ROUND1:00 Row @ 25-30 S/M5 Power Cleans5 Tempo Strict Press (31×1)10 Hanging Knee Raises Weightlifting Push Press (5-5-5-5-5)…
SCFit – Tue, Feb 28 Warm-up MOBILITY (4:00 CAP)1-2 Rounds8 Alt. Groiners8 Cat Cows8 Bootstrappers8 Jefferson CurlsInto…EMOM x 6 MINUTES (:45 on / :15 off)MIN 1 – KB DeadliftsMIN 2 – Squat JumpsMIN 3 – Mod Pace BikeMIN 4 – KB SwingsMIN 5 – Up-DownsMIN 6 – Hard Pace Bike Metcon Metcon (Time) 2 ROUNDS…