SCFit – Thu, May 4 Warm-up 1:00 CardioInto…3 ROUNDS:20/:20 SA Elbow Plank15 Single DB Bent Over Row15 Single DB Floor Press10 Tuck-Ups5 Scap Pull-Ups Metcon Metcon 3 ROUNDS FOR QUALITY2:00 Cardio Choice20 DB Floor Press2 Rope Climbs*1:00 Cardio Choice12/12 Single Arm Supported DB Rows2 Rope Climbs*:30/30 Banded Plank Pulls*Option for Legless Rope Climbs.(No Measure) EXTRA…
SCFit – Wed, May 3 Warm-up 3 ROUNDS*20 Jumping Jacks → 100m Run → 100m Run10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front RackAlt. Lunges5/5 DB Around the Worlds → 5/5 DB Lateral Raises → 5 Up-Downs to Target10 Single DB Floor Press → 10 Narrow Grip (Diamond)…
SCFit – Tue, May 2 Warm-up 2 ROUNDS1:00 Bike6 Bootstrappers6 Alt. 90/90 Hip Rotations6 Inchworms + Push-UpInto…3-4 ROUNDS:45 Bike @ Mod Hard Pace6 KB Goblet Lunges6 KB Russian Swings6 Alt. KB Cossack Squats12 KB Horn Taps Weightlifting Back Squat (Weight) ON A 20:00 RUNNING CLOCK…Build to a 1-Rep Back Squat(Score is Weight)Week 1 of 6…
SCFit – Mon, May 1 Warm-up AMRAP x 3 MINUTES 1-2-3-and so on… Burpees 2-4-6 and so on… Box Step-Ups Into… 2 ROUNDS 5 Tempo Strict Press (31X1) 7 Box Jumps* :10 Top of Ring / Box Hold :10 Bottom of Ring / Box Hold *RND 2 complete Box Jump/ Step Overs Weightlifting Push Press…
SCFit – Sat, Apr 29 Warm-up AMRAP x 8 MINUTES20 Jumping Jacks16 Band Pull Aparts12 Alt. Groiners8 Ring Rows4 Push-Up to Pike EXTENDED WARM-UP (ALL)3 SETS10 Straight Arm Banded Push-Downs5 Kip Swings5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up5 Slow Air Squats + 5 Fast Air Squats-Rest as Needed b/t Sets-(No…
SCFit – Fri, Apr 28 Warm-up 0:00-3:00 RUNNING DRILLSRunning Drill Options:Walking Knees to ChestCalf WalkBear CrawlWalking Spiderman LungesInto..AMRAP x 3 MINUTES8 Alt. Box Step-Ups4/4 DB Around the World4/4 Moose AntlersInto..AMRAP x 3 MINUTES100m Run5 Barbell Strict Press5 Box Jumps Weightlifting Shoulder Press (Weight) 3×5Strict Press (1111)*Keep weight Light across all sets. This is a Deload…
SCFit – Thu, Apr 27 Warm-up EMOM x 9 MINUTESMIN 1 – :40 Bike (Light Light-Mod Mod)MIN 2 – :40 Banded Good MorningMIN 3 – :40 DeadbugInto…1 ROUND*1:00 Mod-Hard Bike Pace*This is a test round to have a target goal to aim for in the workout. Performwithout looking at the screen, find a Mod-Hard pace…
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…