SCFit – Sat, Feb 4 Warm-up AMRAP x 4 MINUTES6 Air Squats4 Sumo Stance Bodyweight Good Mornings6 Alt. Step-ups4 Knee/Regular Push-ups6/4 Cal Row-Rest 1:00-AMRAP x 4 MINUTES6 WB Front Squats OR WB to a Target4 Sumo Deadlifts Barbell OR KB*6 Box Jumps Step Down4 Burpees OR Strict Presses*6/4 Cal Row Metcon Fight Gone Bad (3…
SCFit – Fri, Feb 3 Warm-up 2 ROUNDS:45 Cal Bike10 Burpees8 Ring Rows6 Scap Pull-Ups4 Kip SwingsInto…2 ROUNDS*5 Snatch Grip Deadlifts5 Above the Knee High Pulls**5 ATK Muscle Snatch**5 ATK Power Snatch***RND 1 w/ PVC. RND 2 w/ BB.**Option to take BB from Below the Knee position in 2nd round. Weightlifting Metcon (Weight) EMOM x…
SCFit – Thu, Feb 2 Warm-up :30 Jumping JacksInto…1:00 Single UndersInto…1:00 Double Unders or Double AttemptsInto…:30 Jumping JacksThen…AMRAP x 5 MINUTES5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)5/5 DB Shoulder Press5/5 DB Side Lunge10 Alt. Mountain Climbers Metcon Metcon (Time) FOR TIME10-9-8-7-6-5-4-3-2-1DB Goblet Squats(Athlete Choice, AHAP)5-10-15-20-25-30-35-40-45-50Double Unders(Unbroken Optional)**DU must be performed unbrokento…
SCFit – Wed, Feb 1 Warm-up AMRAP x 4 MINUTES16 Jumping Jacks12 Alt. Barbell Elbow Punches8 Barbell Good Mornings4 Barbell Strict PressInto…1-2 ROUNDS (TIME PERMITTING)12 Power Drops* (BW ONLY)8 Barbell High Hang High Pulls4 Barbell High Hang Muscle Cleans2 Inch Worms + Push-Up Weightlifting Power Clean and Jerk (Weight) 6-5-4-3-2Power Clean & Jerks**Reps must be…
SCFit – Tue, Jan 31 Warm-up RUNNING WARM-UP (4 MIN)100m Quick Jog25’ Toe Walk25’ Heel Walk25’ Toy Soldiers25’ High Knees25’ Butt Kickers100m Hard JogInto…2-3 ROUNDS (5 MIN CAP):30 BIke @ Mod Hard Pace6 Up-Downs + Alt. Shoulder Tap6 Step-Ups + Slow Negative6 Squat Jumps Metcon Metcon (AMRAP – Reps) EMOM x 20 MINUTESMIN 1 –…
SCFit – Mon, Jan 30
SCFit – Sat, Jan 28 Warm-up EMOM x 8 MIN (:40 ON / :20 ON)*MIN 1: Step-Ups Box JumpsMIN 2: S.A. KB Swings S.A. KB Cleans (:20/:20)MIN 3: Tuck-Ups V-UpsMIN 4: :20 Dead Hang + :20 Active Hang :20 Scap Pull-Ups + :20 KipSwings*Progress to the second movement(s) halfway through the EMOM Metcon Metcon (AMRAP…
SCFit – Fri, Jan 27 Warm-up 3 ROUNDS1:00 Bike :45 Bike :30 Bike*5/5 DB Windmills10 Alt. Lunges w/PVC Pass Thru5 Jumping Air Squats w/PVC Overhead*As the Bike time decreases, let’s increase the RPM! Weightlifting Power Snatch (Weight) 8-6-4-8-6-4*Power Snatch*Start Light-Mod and build to Moderate-Heavy. The second wave of8-6-4 should be heavier than the first.(Score is…
SCFit – Thu, Jan 26 Warm-up TABATA, 8 ROUNDS :20 ON // :10 OFFMVMT 1 – High KneesMVMT 2 – Butt KickersMVMT 3 – Single UndersMVMT 4 – Scap Pull-UpsInto…1-2 ROUNDS (Time Permitting)200m Run8 False Grip Vertical Ring Rows*12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)16 Double Unders (:20 Practice)*Position the rings…
SCFit – Wed, Jan 25 Warm-up 3:00 RowInto…2-3 ROUNDS50’ Light KB Goblet hold Walking Lunges3/3 Single Leg Bridge-Ups at a 30X3* Tempo:45 Plank Hold*This is shorthand for what is called “tempo” in the strength andconditioning world. This means 3 seconds down, 0 second at thebottom, eXplode up and 3 second hold at the top. Weightlifting…