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SCFit – Sat, Dec 31

SCFit – Fri, Dec 30 Warm-up 1-2 ROUNDS10 Banded Pull Aparts10 Banded Chest Flys10 Banded Upright Rows5 BurpeesInto.AMRAP X 4 MINUTES4 Slamball Good Mornings4 Slamball Curl to Press4 Alt. Slamball Lunges Weightlifting Bench Press (Weight) 5-3-1-5-3-1*Bench Press*Start Moderate and build to Heavy. The second 5-3-1 should beheavier than the first(Score is Weight) Metcon Metcon (AMRAP…

SCFit – Thu, Dec 29 Warm-up EMOM x 8 MINUTESMIN 1 -:45 MOD BikeMIN 2 -:45 Lunge + Lunge + Air SquatMIN 3 -:45 Push-Up to PikeMIN 4 -:45 Hollow Rock Metcon Metcon (AMRAP – Reps) EMOM x 21 MINUTESMIN 1 -:40 Max Cal BikeMIN 2 -:40 Max Alt. DB Goblet Lunges (Athlete Choice, Heavy)MIN…

SCFit – Wed, Dec 28 Warm-up 1 ROUND 20 Butt Kickers 20 High Knees 20 Calf Raises 20 Tib Raises -Quick Transition- AMRAP x 4 MINUTES 8 Sumo Good Mornings w/ Empty BB 8 Weighted Glute Bridge Ups :30 Plank or Hollow Hold INTO.. *400m Test Run *The goal is to have the athletes nice…

SCFit – Tue, Dec 27 Warm-up 3 ROUNDS10 Lunge -> Air Squats -> Empty BB Front Squats10 Up-Down w/ Pause -> Up-Downs Over Bar -> Burpees Over Bar5/5 SA Ring Rows -> 10 Ring Rows – Scap Pull-UpsEXTENDED WARM-UPON AN 8:00 RUNNING CLOCK…Practice Chest to Bar Pull-Ups or Pull-Up Practice**Options.Banded Strict Chest to Bar Pull-UpsPausing…

SCFit – Mon, Dec 26 Warm-up 2 ROUNDS 30 Jumping Jacks 8 Shoulder Rolls Forward 8 Shoulder Rolls Backward 8 BB Strict Press Into.. 6 SETS (:20 ON/:20 OFR) SET 1- Single Unders SET 2 -TalljJump Single Unders SET 3 – Penguin Taps SET 4- Single-Single-Double Under SET 5 – Single-Double Under SET 6- Double…

SCFit – Sat, Dec 24 Warm-up AMRAP X 3 MINUTES 5 WB Thrusters 5 Burpees to a Plate 5 Kip Swings 100m Run Into.. AMRAP X 3 MINUTES 5 Hand Release Push-Ups 5 Empty BB Hang Power Cleans 10 Lunges 5 DB Push Press Metcon Metcon Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT OPTION…

SCFit – Fri, Dec 23 Warm-up MOBILITY PREP (4 MIN Max) 8 Alt. Groiners 8 Cat Cows :30 Wrist Stretch Palms Down :30 Wrist Stretch Palms Up 5 Slow Bodyweight Jefferson Curls Into. AMRAP x 6 MINUTES :30 Moderate Row 7/7 SA KB Deadlift 7/7 SL Glute Bridge (Option for Weighted) 14 AIt. V-UpS :30…

SCFit – Thu, Dec 22 Warm-up EMOM x 4 MINUTESMIN 1 -:30 Arms Only/ :30 Legs OnlyMIN 2 -:40 Forever Pace (50-60 RPMS)MIN 3 -:40 Mod Pace (55-65 RPMS)MIN 4 -:40 Hard Pace (60-7ORPMS)-Quick Transition:AMRAP x 3 MINUTES10 Bunny Hops*5 Tall Jumps**20 Single Unders15 Crunches*Mimic Single Under jumps. Feet together + upright torso + smalljumps.**…

SCFit – Wed, Dec 21 Warm-up AMRAP x 4 MINUTES :30 Bottom of Squat Hold or 10 Air Squats 10 WB Push Press 10 Scap Push-Ups 10 Ankle Rotations (L/R) INTO.. AMRAP x 4 MINUTES 30′ Bear Crawl 10 BBFront Squat 8 Push-Ups* *Option to complete from knees. Weightlifting Front Squat (5-5-5) STRENGTH5-5-5*Front Squat*Start Light-Mod…