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…
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*…