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…
SCFit – Sat, Oct 22 Warm-up <p>3 ROUNDS (8:00 CAP)<br />:45 Row<br />8 Cat Cows<br />8 Good Mornings*<br />8 Scap Push-Ups**</p><p>*In Round 2, perform 8/8 Single Arm KB Deadlift. In Round 3, perform 8/8 Single Arm Russian KB Swing.<br />**In Round 2, perform 8 Piked Alternating Shoulder Taps. In Round 3, perform 6 Piked Push-Ups</p>…
SCFit – Fri, Oct 21 Warm-up <p>3 ROUNDS<br />10 Up-Downs → 10 Burpees → 8 Burpees Over Bar*<br />10 Clean Deadlifts + High Pulls<br />20 Elbow Punches<br />10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar*</p><p>*Round 2 perform Burpees & Knees to Chest. <br />*Round 3 perform Burpees Over…
SCFit – Thu, Oct 20 Warm-up <p>EMOM x 8 MINUTES (:45 ON / :15 OFF) <br />MIN 1 – Bike @ EZ Pace <br />MIN 2 – Lunge-Lunge-Air Squat<br />MIN 3 – Active Bar Hang <br />MIN 4 – Up-Down + Broad Jump <br />MIN 5 – Bike @ Mod Pace <br />MIN 6 – Narrow Stance Air Squats <br…
SCFit – Wed, Oct 19 Warm-up <p>AMRAP x 5 MINUTES<br />10 Alt. DB Deadlift<br />5/5 DB Strict Press<br />10 Alt. DB Russian Swings<br />5 Burpees</p><p>INTO…</p><p>1-2 ROUNDS<br />5/5 Single Arm Ring Rows<br />10 Scap Pull-Ups<br />10 Band Pull-Aparts<br /> </p> Skill <p>1.) 2 SETS<br />7-10 False Grip Ring Rows<br />:10 Top of the Ring Hold<br />:10 Bottom…