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SCFit – Tue, Oct 11 Warm-up <p>2-3 ROUNDS (4:00 CAP)</p><p>8 Alt. Samson Lunges</p><p>8 Alt. Cossack Squats</p><p>8 Cat Cows</p><p> </p><p>Into…&nbsp;</p><p> </p><p>AMRAP x 5 MINUTES&nbsp;</p><p>:30 Bike @ Mod Hard Pace</p><p>8 Jump Squats</p><p>8 Alt. V-Ups</p><p>8 Step-Ups*</p><p> </p><p>*Option to switch to Box Jumps @2:30.</p> Front Squat (Weight) <p>STRENGTH</p><p>4-4-2*</p><p>Front Squat</p><p> </p><p>*Start Heavy and end Heavy+.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 6 of 9</p> Weightlifting Metcon Metcon (AMRAP…

SCFit – Mon, Oct 10 Warm-up <p>AMRAP x 3 MINUTES&nbsp;</p><p>50ft Shuttle Run&nbsp;</p><p>5 Burpees&nbsp;</p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting)</p><p>5 Clean Deadlifts&nbsp;</p><p>5 Clean Hang High Pulls&nbsp;</p><p>5 Hang Muscle Cleans + Elbow Punches&nbsp;</p><p>5 Strict Press</p><p>5 Push Press</p> Metcon (Weight) <p>STRENGTH</p><p>4 SETS*</p><p>1 Power Clean</p><p>+</p><p>2 Split Jerk</p><p> </p><p>*Start Moderate and build to Moderate-Heavy.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 6 of 9</p> Weightlifting Metcon (Time) <p>10 ROUNDS…

SCFit – Sat, Oct 8 Warm-up <p>3 ROUNDS<br />:40 Bike<br />20ft Crawl*<br />8 Up Downs<br />6 Lunges + 6 Low Box Step Ups</p><p>*Round 1: Perform Straight Leg Bear Crawl<br />Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl<br />Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the…

SCFit – Fri, Oct 7 Warm-up <p>1 ROUND<br />30 Single Unders<br />10 Scap Push-Ups&nbsp;<br />10 Clean Deadlifts&nbsp;<br />100m Run</p><p>Into…</p><p>2 ROUNDS<br />30 High Jump Single Unders or Double Unders&nbsp;<br />10 Clean High Pulls&nbsp;<br />2 Wall Walk or 10 Single DB Strict Press&nbsp;<br />100m Run</p> Metcon (Weight) <p>STRENGTH</p><p>EVERY 1:30 x 7 SETS*<br />1 Power Clean<br />+<br />1…

SCFit – Thu, Oct 6 Warm-up <p>AMRAP x 3 MINUTES&nbsp;<br />:30 Cardio Choice&nbsp;<br />8 Tuck-Ups&nbsp;<br />8 Ring Rows&nbsp;</p><p>Into…</p><p>AMRAP x 3 MINUTES&nbsp;<br />:30 Cardio Choice&nbsp;<br />6 V-Ups<br />6 Kip Swings</p> Metcon Metcon (AMRAP – Reps) <p><br />EMOM x 28 MINUTES<br />MIN 1 – :45 Max Strict Pull-Ups<br />MIN 2 – :45 Cardio Choice (Cals)<br />MIN 3…

SCFit – Wed, Oct 5 Warm-up <p>AMRAP x 7 MINUTES&nbsp;</p><p>5 Scap Pull-Ups&nbsp;</p><p>5/5 Elbow Punches&nbsp;</p><p>5 Kang Squats&nbsp;</p><p>10 Box Step Overs</p> Weightlifting Front Squat (Weight) <p> </p><p>STRENGTH</p><p>6-4-4*</p><p>Front Squat</p><p> </p><p>*Start Moderate-Heavy and build to Heavy. The goal should be to start/end heavier than last week.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 9</p> Metcon Metcon (AMRAP – Rounds and Reps) <p>AMRAP x 10…

SCFit – Tue, Oct 4 Warm-up <p>3-4 ROUNDS (Time Permitting)<br />:30 Row @ Mod Pace<br />10 Lunge + PVC Pass Through*<br />8 Up-Downs<br />6 Push-Up to Pike</p><p>*Rnd 3+4 complete PVC Overhead Squats.</p> Strength/Skill Metcon (Weight) <p><br />STRENGTH<br />EVERY 1:30 x 7 SETS*<br />1 Power Snatch<br />+<br />1 Deep Hang Power Snatch</p><p>*Start Moderate and build to…

SCFit – Mon, Oct 3 Warm-up <p>2 ROUNDS&nbsp;<br />:40 Cal Bike&nbsp;<br />8 BB Strict Press w/ :01 Pause OH<br />10 Slam Ball G2OH&nbsp;<br />20 Crossbody Mountain Climbers&nbsp;</p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />6 Scap Push-Ups + Push-Up&nbsp;<br />8 BB Push Press&nbsp;<br />10 Slam Balls&nbsp;<br />12 Alt. DB Bent Over Rows</p> Weightlifting Metcon Push Jerk (Weight) <p><br />STRENGTH<br…

[WOD100122] Warm-up <p>2-3 ROUNDS (5 MIN CAP)<br />30 Single Unders<br />4 WB Lunge + WB Lunge + WB Squat<br />4 Ring Rows<br />4 Burpees</p><p>Into…</p><p>2-3 ROUNDS (5 MIN CAP)<br />25 Double Unders<br />8 Russian KBS<br />4 Box Jumps<br />4 WB Push Press&nbsp;<br />4 Wall Ball Shots<br /> </p> Metcon Filthy Fifty (Time) For time: 50 box jumps…

[WOD093022] Warm-up Warm-up 2 ROUNDS 10 Alt. PVC Pass Thrus + Lunge 10 Air Squats w/ :01 Pause at the Bottom* 10 V-Ups** 8 Up Downs *Round 2 complete Jumping Air Squats to Target **Round 2 complete Kipping Knees to Chest Into… 1 ROUND 10 PVC Snatch Grip Deadlifts 10 PVC OHS 10 PVC Behind…