Uncategorized

SCFit – Tue, Nov 22 Warm-up 3 ROUNDS10 PVC Pass Thrus10 PVC Good Mornings10 PVC Cuban Press Into… 2-3 ROUNDS7 Barbell RDL7 Barbell Hang High Pulls7 Barbell Strict Press:15 Barbell OH Hold Weightlifting Metcon (Weight) STRENGTHEVERY 1:30 x 7 SETS*1 Deadlift+1 Hang Power Clean+1 Shoulder To Overhead *Start Moderate and build to Mod-Heavy. (Score is…

SCFit – Mon, Nov 21 Warm-up 2 ROUNDS  10/10 Ankle Rollouts8 Bootstrappers8 Alt. Bird Dogs Into…  AMRAP x 5 MINUTES 30 Single Unders*6 Alt. Lunges6 Push-Up to Pike6 Alt. Knee Raises  * Switch to Double Unders at halfway Bench Press (Weight) STRENGTH6-4-2-6-4-2*Bench Press *Start Moderate and build to Heavy. Second wave should be heavier than the…

SCFit – Sat, Nov 19 Warm-up 2:00 PVC Passes & Around the Worlds Into… 2-3 SETS BARBELL WARM-UP10/10 Elbow Punches10 Behind the Neck Presses10 High Bar Back Squats10 Good Morning10 Dip + Hold + Stands (Barbell in the Front Rack)-Quick Rest b/t Sets- Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 4 MINUTES5 Shoulder…

SCFit – Fri, Nov 18 Warm-up 2 ROUNDS100m Run10 Slow Paced Good Mornings (Narrow Stance)10 Ring Rows12 Glute Bridge-Ups8 Cat Cows INTO.. 2 ROUNDS100m Run10 Slow Paced Good Mornings (Sumo Stance)10 Scap Pull-ups8 Kipping Swings8/8 Single Leg RDLs Weightlifting Romanian DeadLift (RDL) (Weight) STRENGTH10-8-6Romanian Deadlift *Start Light-Mod and build to Moderate-Heavy. (Score is Weight) Metcon…

SCFit – Thu, Nov 17 Warm-up 200m TEAM RUN Into…  EVERY 3:00 x 3 SETS6 Step-Ups 6 Box Jumps6/6 DB Around the World6 DeadbugsMobility focused on hips in remainder of time Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES10 Alt. DB Farmer Step-Ups (50/35)|(35/20)|(24/20)15 Up-Down + Box Jump Overs (20)30 Sit-Ups (Score is…

SCFit – Wed, Nov 16 Warm-up AMRAP x 8 MINUTES 8 Slow Air Squats 8 Knee Push-Ups 8 Muscle Cleans 8 Kang Squats Metcon (Weight) STRENGTH5-5-51+1/2 Back Squat* *Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand (Score is Weight) Weightlifting Metcon The Chief (AMRAP – Rounds) Max…

SCFit – Tue, Nov 15 Warm-up EMOM x 8 MINUTES MIN 1 – :45 Mod BikeMIN 2 – :20/:20 SA Ring RowMIN 3 – :45 Up-Down + Shoulder TapMIN 4 – :20/:20 SA DB Strict PressMIN 5 – :45 Mod BikeMIN 6 – :40 Slow Ring Rows MIN 7 – :40 Burpees MIN 8 – :20/:20 SA DB…

SCFit – Mon, Nov 14 Warm-up ON A 10:00 RUNNING CLOCK…LINE DRILLS*Walking Samson LungesAlt. Knees to Chest StretchToy SoldiersToe WalkHeel WalkHigh KneesButt Kickers200m Run Into… AMRAP FOR REMAINDER OF TIME:45 Row10 Calf Raises30 Single Unders10 Sit-Ups *Perform the drills 20 ft out and jog back to the starting point. Metcon Metcon (Time) FOR TIME*300 Double…

[et_pb_section fb_built=”1″ admin_label=”section” _builder_version=”4.16″ da_disable_devices=”off|off|off” global_colors_info=”{}” da_is_popup=”off” da_exit_intent=”off” da_has_close=”on” da_alt_close=”off” da_dark_close=”off” da_not_modal=”on” da_is_singular=”off” da_with_loader=”off” da_has_shadow=”on”][et_pb_row admin_label=”row” _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.19.0″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” vertical_offset_tablet=”0″ horizontal_offset_tablet=”0″ z_index_tablet=”0″ text_text_shadow_horizontal_length_tablet=”0px” text_text_shadow_vertical_length_tablet=”0px” text_text_shadow_blur_strength_tablet=”1px” link_text_shadow_horizontal_length_tablet=”0px” link_text_shadow_vertical_length_tablet=”0px” link_text_shadow_blur_strength_tablet=”1px” ul_text_shadow_horizontal_length_tablet=”0px” ul_text_shadow_vertical_length_tablet=”0px” ul_text_shadow_blur_strength_tablet=”1px” ol_text_shadow_horizontal_length_tablet=”0px” ol_text_shadow_vertical_length_tablet=”0px” ol_text_shadow_blur_strength_tablet=”1px” quote_text_shadow_horizontal_length_tablet=”0px” quote_text_shadow_vertical_length_tablet=”0px” quote_text_shadow_blur_strength_tablet=”1px” header_text_shadow_horizontal_length_tablet=”0px” header_text_shadow_vertical_length_tablet=”0px” header_text_shadow_blur_strength_tablet=”1px” header_2_text_shadow_horizontal_length_tablet=”0px” header_2_text_shadow_vertical_length_tablet=”0px” header_2_text_shadow_blur_strength_tablet=”1px” header_3_text_shadow_horizontal_length_tablet=”0px”…

SCFit – Fri, Nov 11 Warm-up AMRAP x 1 MINUTE 6 Lunges 6 Good Mornings Into… AMRAP x 2 MINUTES 6 Step-Ups 10 Alt. Calf Stretches on Box Into… AMRAP x 2 MINUTES 6 Weighted Step-Ups 6 Alt. Cossack Squats Metcon CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete…