SCFit – Tue, Dec 20 Warm-up 2 ROUNDS10 Arm Haulers10 Alt. Step-Ups10 Scap Pull-UpsInto…3 ROUNDS100m Run8 Box Jump Overs*8 Step-Overs8/8 Single Arm Ring RowsIn rounds 2 and 3, complete 8 Box Jump Overs. Skill SKILL ON A 12:00 RUNNING CLOCK.. Practice Bar/ Ring Muscle-Ups* See below for options/ focuses Option 1 (Advanced): 2 Ring Kip…
SCFit – Mon, Dec 19 Warm-up 1 ROUND 10 Cat Cows 10 Alt. Groiners 10 Push-Up to Pike Into.. 2-3 ROUNDS (Time Permitting) 5 Up-Downs Over Bar 5 Barbell RDL 5 Barbell High Pulls 5 Barbell Cuban Press Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK.. Build to a 1-Rep Heavy Clean and Jerk*…
SCFit – Sat, Dec 17 Warm-up AMRAP X 4 MINUTES 10 Ring Rows 5 BB Upright Rows 10 Box Step-Ups :20 Hollow Hold Into.. AMRAP x 4 MINUTES 5 Hang High Pulls 5 Hang Muscle Cleans 10 Elbow Punches 5 Box Jumps w/ Step Down 8/6 Cal Rows Metcon Metcon (Time) FOR TIME*25 Ring Muscle-Ups50…
SCFit – Fri, Dec 16 Warm-up 2 ROUNDS 8/8 Leg Swings 8 Alt. Groiners 8 Kang Squats 8Jumping Air Squats Into.. 2-3 ROUNDS* 8 Fast Air Squats 8 Barbell Front Squats 8 Barbell Strict Press -> 8 Barbell Push Press 8 Up-Downs Over the Bar -> 8 Burpees Over the Bar *In rounds 2 and…
SCFit – Thu, Dec 15 Warm-up 2 ROUNDS 1 00m Run 6 PVC Pass Thru + Lunge 6 Scarecrow Snatch* 8 Kip Swings Into… 1-2 ROUNDS (Time Permitting) 6 Snatch Grip Deadlifts 6 Upright Rows 6 Hang High Pulls 6 Hang Muscle Snatches *Pull PVC up until elbows cannot get any higher. They quickly turn…
SCFit – Wed, Dec 14 Warm-up AMRAP x 4 MINUTES 40 Single Unders 10 Lunges 10 Tuck-Ups Into… AMRAP x 4 MINUTES 40 Double Unders 10 DB Goblet Lunges 10 Strict Knees to Chest SKILL ON A 10:00 RUNNING CLOCK.. Practice Rope Climbs* *Options. Practice J-Technique Practice Spanish Wrap Practice Quick Roping Down (Advanced) (No…
SCFit – Tue, Dec 13 Warm-up 1-2 ROUNDS (3:00 Cap) 6 Alt. Groiners + Hamstring Stretch 6 Push-Up to Pike 6 Cat Cows Into.. AMRAP x 5 MINUTES 5 DBL DB Strict Press* 5 DBL DB RDL 5 Up-Downs over DB *At halfway switch to Push Press Weightlifting Deadlift (1-1-1-1-1) STRENGTHON A 20:00 RUNNING CLOCK..Build…
SCFit – Mon, Dec 12 Metcon Metcon (Time) 4 ROUNDS FOR TIME 300m Run 12/10 Cal Bike 15 Pull-Ups (Score is Time)
SCFit – Sat, Dec 10 Warm-up 2 ROUNDS 5/5 WB Around the Worlds 10 Air Squats 10 Piked Shoulder Taps 8 Clean Deadlift + Upright Rows INTO.. 1 ROUNDS 8 Alt. WB Around the Worlds 8 WB Thrusters 8 Push-Up to Pike 12 Elbow Punches Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball…
SCFit – Fri, Dec 9 Warm-up EMOM x 5 MINUTES (:40 ON/ :20 OFF) MIN 1 – Legs Only Rowing* MIN 2 – Legs + Body Rowing MIN 3 – Full Slide Rowing (20-24 SPM) MIN 4 – Full Slide Rowing (22-26 SPM) MIN 5 – Full Slide Rowing (24-28 SPM) *Start at the Catch…