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SCFit – Sun, Feb 12

SCFit – Sat, Feb 11 Warm-up AMRAP x 8 MINUTES8 Alt. Groiners8 Air Squats → Jumping Air Squats*8 Step-Overs → BJO*8 Hang High Pulls → Hang Muscle Cleans**At the 4:00 mark, switch to secondary movements. Weightlifting Front Squat (Weight) ON AN 15:00 RUNNING CLOCK…Build to a Moderate-Heavy Set of 3 Front Squats**Start Moderate and build…

SCFit – Fri, Feb 10 Warm-up EMOM x 6 MINUTES (or 2 Rounds)MIN 1 – :30 Row + 5 Good MorningsMIN 2 – :30 Row + 10 Alt. Pike Shoulder TapsMIN 3 – :30 Row + 5/5 DB Seated Strict Press**Switch to SA Push Press in 2nd RoundInto…1-2 ROUNDS (time permitting)5 PVC Pass Thrus or…

SCFit – Thu, Feb 9 Warm-up 2:00 BikeMIN 1 – EZ into ModMIN 2 – Workout PaceThen Into…2 SETS10 Single DB Press (Hold DB Across Chest)5/5 DB Overhead Step-Back Lunge*10 DB Glute Bridge-Ups5/5 Single Leg V-Ups*Hold DB on opposite side as leg stepping back. Metcon Metcon (AMRAP – Rounds and Reps) ON A 22:00 RUNNING…

SCFit – Wed, Feb 8 Warm-up 1 ROUND10 BW Good Mornings5 Inch Worms + Push-Up10 Alt. Bird Dogs5 Cat CowsInto…1 ROUND10 Barbell Jefferson Curls10 Up Downs10 Alt. Dead Bugs10 Alt. GroinersInto…1 ROUND8 Barbell Good Mornings8 Up Downs Over Bar8 Hollow Rocks4/4 Knee Hugs Weightlifting Deadlift (4-4-4-4) 4-4-4-4*Deadlift*Start Heavy and build to Heavy+. Should be heavier…

SCFit – Tue, Feb 7 Warm-up 2 ROUNDS6 Bootstrappers6 Push-Up to Pike6 Cat Cows6 Slow Calf RaisesInto…AMRAP x 5 MINUTES25 Single Unders6 Single DB Front Squat6 Single DB Alt. Around the Worlds6 Alt. Straight Leg Sit-Up EXTENDED WARM-UP(PERFORMANCE)EMOM x 9 MINUTESMIN 1 – 5-7 DB Thrusters*MIN 2 – :40 Toes to Bar PracticeMIN 3 –…

SCFit – Mon, Feb 6 Warm-up ON A 5:00 RUNNING CLOCK…100m Jog25’ High Kicks25’ Walking Samson Stretches25’ Bear Crawls25’ Bunny Hops25’ High Knees25’ Butt Kickers25’ Up-Down Broad Jumps100m Jog*Take a short break then transition to…FOR TIME (RPE 8)*400m Run*This is meant to act as a time trial for the interval workout. You shouldbe able to…

SCFit – Sat, Feb 4 Warm-up AMRAP x 4 MINUTES6 Air Squats4 Sumo Stance Bodyweight Good Mornings6 Alt. Step-ups4 Knee/Regular Push-ups6/4 Cal Row-Rest 1:00-AMRAP x 4 MINUTES6 WB Front Squats OR WB to a Target4 Sumo Deadlifts Barbell OR KB*6 Box Jumps Step Down4 Burpees OR Strict Presses*6/4 Cal Row Metcon Fight Gone Bad (3…

SCFit – Fri, Feb 3 Warm-up 2 ROUNDS:45 Cal Bike10 Burpees8 Ring Rows6 Scap Pull-Ups4 Kip SwingsInto…2 ROUNDS*5 Snatch Grip Deadlifts5 Above the Knee High Pulls**5 ATK Muscle Snatch**5 ATK Power Snatch***RND 1 w/ PVC. RND 2 w/ BB.**Option to take BB from Below the Knee position in 2nd round. Weightlifting Metcon (Weight) EMOM x…

SCFit – Thu, Feb 2 Warm-up :30 Jumping JacksInto…1:00 Single UndersInto…1:00 Double Unders or Double AttemptsInto…:30 Jumping JacksThen…AMRAP x 5 MINUTES5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)5/5 DB Shoulder Press5/5 DB Side Lunge10 Alt. Mountain Climbers Metcon Metcon (Time) FOR TIME10-9-8-7-6-5-4-3-2-1DB Goblet Squats(Athlete Choice, AHAP)5-10-15-20-25-30-35-40-45-50Double Unders(Unbroken Optional)**DU must be performed unbrokento…