SCFit – Thu, Nov 3 Warm-up <p>2-3 SETS (4:00 CLOCK) <br />8 Scap Pull-Up + :15 Active Hang<br />8 Scap Push-Up to Pike + :15 Plank<br />8 Bootstrappers<br />8 Cat Cow</p><p> </p><p>Into.. </p><p> </p><p>AMRAP x 6 MINUTES <br />:45 Row @ Mod Pace<br />12 Alt. DB Around the World<br />10 Slow Shoulder Taps<br />4/4 SA DB Bent Over Row <br />6…
SCFit – Wed, Nov 2 Warm-up <p>3 ROUNDS <br />10 WB Front Squats → 10 WB Thrusters → 10 WB Shots<br />10 Ankle Rotations L/R <br />10 Alt. Cossack Squats <br />10 Alt. Samson Lunges <br />10 Calf Raises</p> Front Squat (1-1-1-1-1) <p>ON A 20:00 RUNNING CLOCK…<br />Build to a Heavy 1-Rep Front Squat</p><p>(Score is Weight)</p><p>Week 9 of 9</p>…
SCFit – Tue, Nov 1 Warm-up <p>ON A 9:00 RUNNING CLOCK…</p><p>LINE DRILLS <br />25’ High Knees<br />25’ Butt Kickers<br />25’ High Kicks<br />25’ Lateral Shuffle (L/R)<br />25’ High Skips</p><p>Into….</p><p>2-3 ROUNDS (Time Permitting)<br />200m Run @ Mod Pace<br />12 DBL DB Seesaw Row<br />30 Single Unders* <br />6/6 DB Goblet Split Squat<br />6 Hand Release Push-Ups</p><p>*Option to change…
SCFit – Mon, Oct 31 Warm-up <p>2 ROUNDS <br />10 Up-Downs <br />6 PVC Snatch Grip Deadlift<br />6 PVC High Pulls <br />6 PVC Pass Thrus + Air Squat </p><p>Into…1-2 ROUNDS (Time Permitting)<br />6 Burpees Over Bar <br />6 Barbell Snatch Grip Deadlift<br />6 Barbell High Pulls <br />6 Barbell Hang Muscle or Power Snatch</p> Weightlifting <p>ON A 20:00 RUNNING CLOCK…<br…
SCFit – Sat, Oct 29 Warm-up <p>1 ROUND<br />:30 Row (EZ-Mod Pace)<br />8 Box Step Overs<br />8 Wall Ball Push Press to Target<br />4 Air Squats + 4 Narrow Squats*<br />8 BB Sumo Good Morning</p><p>Into…</p><p>1 ROUND<br />:30 Row (Mod-Hard Pace)<br />6 Box Jump Overs<br />3/3 Lateral Step-Downs*<br />6 Wall Balls to Target<br />6 BB Sumo…
SCFit – Fri, Oct 28 Warm-up <p>2 ROUNDS<br />10 PVC Pass-Thru<br />5/5 Alt. DB Deadlifts<br />5/5 Alt. DB Curl to Press<br />10 Scap Push-Ups<br />:20 Tuck Hold</p><p>Into…</p><p>2 ROUNDS<br />10 OHS w/ PVC<br />14 Alt. DB Russian Swings <br />10 Sit-Ups<br />:20 Plank</p> Weightlifting Snatch (Weight) <p>STRENGTH<br />2-2-2-2*<br />Snatch</p><p>*Start Light and build to Moderate. Option to Power…
SCFit – Thu, Oct 27 Warm-up <p>EMOM x 8 MINUTES (:40 ON / :20 OFF) <br />MIN 1 – Up-Downs<br />MIN 2 – Step-Overs<br />MIN 3 – Ring Rows <br />MIN 4 – Lunges <br />MIN 5 – Burpees<br />MIN 6 – Box Jumps<br />MIN 7 – Jumping Pull-Ups<br />MIN 8 – Lunge + Lunge + Air Squat</p>…
SCFit – Wed, Oct 26 Metcon Warm-up <p>AMRAP x 8 MINUTES<br />10 Cal Cardio Choice<br />10 KB Deadlift <br />10 Piked Shoulder Taps<br />50’ KB Farmers Carry</p> Metcon <p>EMOM x 25 MINUTES<br />MIN 1 – :45 Cardio Choice<br />MIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy)<br />MIN 3 – :45 Alt. KB Heel Taps<br…
SCFit – Tue, Oct 25 Warm-up <p>3-4 ROUNDS (8:00 Cap) <br />200m Run <br />8 Up-Downs<br />8 Jump Squats<br />8 Barbell RDL <br />8 Barbell Cuban Press</p> Weightlifting Clean and Jerk (Weight) <p>STRENGTH<br />2-2-2-2*<br />Clean & Jerk</p><p>*Start Light and build to Moderate. Option to Power or Squat Clean. This is a Deload Week.</p><p>(Score is Weight)</p><p>Week 8 of 9<br…
SCFit – Mon, Oct 24 Warm-up <p>2 ROUNDS <br />:30 Single Unders* <br />10 Alt. Tuck-Ups <br />8 Ring Rows <br />8 Alt. Box Step-Ups </p><p>*Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders. </p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />:20 Double Unders <br />10 Alt. V-Ups <br />6 Kip Swings <br />8 DB Goblet Box Step-Ups</p><p><br />EXTENDED WARM-UP<br />1.) EMOM x 6 MINUTES<br…