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SCFit – Thu, Nov 24 Metcon Turkey WOD 2016 (Time) 10 Rounds -10 Wing Dips -10 Gobble Squats -10 Burpees -500m Run

SCFit – Wed, Nov 23 Warm-up 3 ROUNDS 1:00 Row (EZ→ MOD→ HARD)10 Strict Sit-Ups10 Scap Ring Rows → 5 Tempo Ring Rows (30×1) → 10 Ring Rows 10 Reverse Lunges → Forward Lunges → KB Goblet Lunges EXTENDED WARM-UPEMOM x 8 MINUTESMIN 1 – Complete One Complex Option…*MIN 2 – EZ Row *Option 1:1 Big Kip…

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…