SCFit – Mon, Jan 9 Warm-up 3 ROUNDS:45 Cal Row (increasing Intensity)12 Alt. SA KB Deadlifts6 Bodyweight Lunge-Lunge-Squats:30 Tuck Hold**Hollow Hold optional. Weightlifting Back Squat (ON A 15:00 RUNNING CLOCK… Build to a Moderate Set of 5 Back Squats* *Start Light-Moderate and build to Moderate. Week 2 of 7 (Oly Cycle) (Score is Weight)) Metcon…
SCFit – Sat, Jan 7 Warm-up Warm-Up Game → Rowling!The objective of this game is to Row EXACTLY 100m. Any numberof meters over or under 100 becomes the number of reps youperform as a penalty. For example if you Row 98m, you wouldperform 2 penalty reps. If you Row 105m, you would perform 5penalty reps….
SCFit – Fri, Jan 6 Warm-up 2 ROUNDS5 Push Up to Pike10 Step Overs5/5 DB Deadlift5/5 DB Upright Row5/5 DB PressInto…1-2 ROUNDS5 Inch Worms6 Box Jump Overs5 BB Snatch Deadlift5 BB Snatch Hang High Pull5 BB Snatch Push Jerk**This movement is performed from behind the neck Weightlifting Metcon (Weight) 5 SETS*1 Snatch Deadlift+1 Hang High…
SCFit – Thu, Jan 5 Warm-up PART 1 (MIN 0-3:00)25ft Line Drills…Toe WalkHeel WalkStraight Leg KicksBear CrawlQuad CrawlInto…PART 2 (MIN 3:00-8:00)2 ROUNDS100m Run10 Alt. Forward BW Lunges w/ hands behind head*8 Kip Swings6 Empty Barbell “Up + Overs”***2nd Round: 10 Alt. Reverse BW Lunges. The hands behind the headfocuses on an upright torso position before…
SCFit – Wed, Jan 4 Metcon 400m RunInto…3 ROUNDS*10 Good Mornings (option to hold KB) → KB DL → RKBS10 Inch Worms → Up-Downs → Burpees10 Knee Push Ups → Push-ups → Hand Release Push-Ups*Arrows denote movement change from round to round. Weightlifting Deadlift (Weight) 8-8-8-8*Deadlift*Start Light and build to Moderate.Week 1 of 7 (Oly…
SCFit – Tue, Jan 3 Warm-up 2:00 Bike (Min 1 = EZ / Min 2 = Mod)Into…AMRAP x 5 MINUTES5 PVC Passes10 PVC Alt. Overhead Lunges5 Push-Up to Pike10 Alt. Groiners*After the Warm-Up, put the barbell in the rack and begin a lat/tricepsmash. This will help open the Front Rack and Overhead positions. Weightlifting Metcon…
SCFit – Mon, Jan 2 Warm-up 2-3 ROUNDS:20 Single Unders*8 Good Mornings:20 Tall Jump Single Unders8 Ring Rows8 Scap Pull-Ups***Complete Single Single Double Unders RND 2+3***Complete 5-7 Kip Swings RND 2+3.Into…1-2 ROUNDS W/EMPTY BARBELL (Time Permitting)5 Clean Deadlifts5 Upright Rows5 Hang High Pulls5 Hang Muscle Clean + Elbow Punch (R/L) Weightlifting Hang Power Clean (Weight)…
SCFit – Sat, Dec 31
SCFit – Fri, Dec 30 Warm-up 1-2 ROUNDS10 Banded Pull Aparts10 Banded Chest Flys10 Banded Upright Rows5 BurpeesInto.AMRAP X 4 MINUTES4 Slamball Good Mornings4 Slamball Curl to Press4 Alt. Slamball Lunges Weightlifting Bench Press (Weight) 5-3-1-5-3-1*Bench Press*Start Moderate and build to Heavy. The second 5-3-1 should beheavier than the first(Score is Weight) Metcon Metcon (AMRAP…
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…