SCFit – Mon, Sep 11 Warm-up AMRAP x 5 MINUTES5 Empty Barbell RDLs5 Alt. Step-Ups*5 Kip Swings5 Ring Rows*At 2:30, switch to Box Jumps Metcon Metcon (Time) “STAND TALL”FOR TIME2001m Row -Into-9 ROUNDS 11 Deadlifts (155/105)11 Box Jumps (24/20)11 Pull-Ups -Into-2001m Run (Score is Time)NOTE — This workout was programmedby NCFIT and designed to honor…
SCFit – Sat, Sep 9 Warm-up 1 ROUND:30 Calf Tib Raises10 Empty BB Deadlifts:30 Single Unders10 Alt. BB Elbow Punches:30 Single Single Double Under attempts10 Air Squats:30 Double Unders or SSD attemptsInto…1-2 ROUNDS (Time Permitting)10 Tuck-Ups7 Kip Swings5 Hang High Pulls5 Hang Muscle Cleans5 Front SquatsEXTENDED WARM-UP (ALL)EVERY 2:00 x 3 SETS*1 Hang Power Clean…
SCFit – Fri, Sep 8 Warm-up AMRAP x 4 MINUTES25’ Bear Crawl6 Inch Worms + Push-Up6 Tuck-Ups6 Jefferson CurlsInto…AMRAP x 4 MINUTES6 Slam Ball Deadlifts6 Slam Ball Curl to Press6 Push-Up to Pike:30 Static Hold Weightlifting Bench Press (3×8* Bench Press *Build to a Moderate+ weight and stay at that weight across all sets. If…
SCFit – Thu, Sep 7 Warm-up 2 ROUNDS100m Jog5 Inch Worms5/5 SA Supported DB Bent Over Rows10 Alt. SDB Around the Worlds10 Glute BridgesInto…2 ROUNDS100m Suitcase Carry5 Up-Downs5/5 SA Upright Rows10 SDB Curls10 Alt. Lunges Metcon Metcon AMRAP x 25 MINUTES100m DB Suitcase Carry(Athlete Choice, Moderate)*10/10 Single Arm Supported DB Rows20 DB Glute Bridge-Ups100m Run…
SCFit – Wed, Sep 6 Warm-up EMOM x 8 MINUTES (:40 WORK / :20 OFF)MIN 1 – Bike (Increasing Speed)MIN 2 -Tempo DeadliftsMIN 3- Good Mornings / Glute Bridge-UpsMIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike. EXTENDED WARM-UP (ALL)EMOM x 9 MINUTESMIN 1 – 5 ‘Library’ Deadlifts*MIN 2 – 3-5 Pressing Reps**MIN…
SCFit – Tue, Sep 5 Warm-up GENERAL WARM-UP2 ROUNDS10 Toe Touch Jumping Jacks10 Banded Pull-Aparts10 Lunge and Twists5 Tempo Ring Rows (30X1)Into…SPECIFIC WARM-UP2 ROUNDS100m Run5/5 Lateral Step Ups20 Crunches10 Scap Pull-Ups Gymnastics EMOM x 5 MINUTES1 Dynamic Kip Swing or Kip Swing +1 Pull-Up or 1/2 Pull-Up +2 Chest to Bar Pull-Ups or Pull-Up(No Measure)…
SCFit – Mon, Sep 4 Warm-up 1 ROUND10 Alt. 90-90 Hip Rotations5/5 Half Kneeling Hip Openers*5/5 Moose Antlers5 Up Dog to Down Dog*One knee on the ground w/the other knee up and foot planted pointed laterally.Slowly rock towards the leg that is out to the side, keeping the heel down; thenrock back to neutral. Keep…
SCFit – Sat, Sep 2 Warm-up SOLO WARM-UP OPTION2 ROUNDS200m Run8 Walking Lunges8 Alt. Box Step-Ups*8 Straight Leg Sit-Ups*Rnd 2 complete to higher box.Into…2 ROUNDS6 Box Jumps8 Alt. BB Back Rack Alt. Lunges10 Sit-Ups PARTNER WARM-UP OPTIONIN TEAMS OF 2…2 ROUNDS*P1: 200m RunP2: AMRAP of 6 Alt. Box Step-Ups + 8Sit-UpsInto…2 ROUNDS*P1: 200m RunP2: AMRAP…
SCFit – Fri, Sep 1 Warm-up EMOM x 10 MINUTES* (:40 ON / :20 OFF)MIN 1: Jumping Jack Toe TouchesMIN 2: Jefferson Curls Clean DeadliftsMIN 3: Scap Push-Up + 2 Alt. Shoulder Taps Hand Release Push-Up to PikeMIN 4: BB Upright Row Alt. Elbow PunchesMIN 5: Alt. Groiners Cat Cows*Advance to 2nd movement in Round…
SCFit – Thu, Aug 31 Warm-up 2 ROUNDS200m Run5 Inch Worms + Push-Up5 Slow Boot Strappers5 Scap Pull-Ups5 Kip SwingsInto…3 ROUNDS100m Run6 Wall Ball Front Squats6 Wall Ball Presses6 Wall Ball Ground to Overhead6 Strict Knee Raises Weightlifting Overhead Squat (STRENGTH (PERFORMANCE) 3×10* Overhead Squats *Build to a Moderate weight and stay at that weight…