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SCFit – Mon, Dec 5

SCFit – Fri, Dec 2 Warm-up Workout WARM-UP AMRAP x 4 MINUTES  4 Burpees  6 Alt. Lunges   8 Glute Bridge-Ups   Into… 1-2 ROUNDS (Time Permitting)  6 Clean Deadlifts  6 Hang High Pulls  6 Hang Muscle Clean + Elbow Punches  4 Clean Drop Drills* *1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold…

SCFit – Thu, Dec 1 Warm-up ON A 8:00 RUNNING CLOCK…Run 400m as a Group Into… 3 SETS*10 Alt. Groiners5 Tempo Air Squat (3211) → 10 Barbell Front Squats 10 Barbell Strict Press → 10 Barbell Push Press30 Single Unders → 30 Double Unders In Set 3, perform the same movements from Round 2. Weightlifting Back…

SCFit – Wed, Nov 30 Warm-up AMRAP x 5 MINUTES10 Up-Downs 20 Row Strokes Legs and Back Only:20 Hollow Hold Into..AMRAP x 5 MINUTES10 Burpees 10 Cals Row (Build to goal pace)10 Sit-Ups  Metcon Ricky Bobby (Calories) NCFIT BENCHMARK WORKOUT "RICKY BOBBY" EMOM x 20 MINUTES MIN 1 – 15 Burpees MIN 2 – 25 Sit-Ups MIN…

SCFit – Tue, Nov 29 Metcon 2 ROUNDS 4 Inch Worms + Push-Up6 Alt. Groiners8 Scap Pull-Ups10 Cat Cows Into..  3 ROUNDS 9 Barbell RDL 8/8 SA Ring Row7 Up-Downs6 Box Step-Overs Weightlifting Metcon (Weight) STRENGTH1.) ON A 8:00 RUNNING CLOCK…Build to a Mod-Heavy 4-Rep Deadlift (Score is Weight) -Rest 2:00 b/t Part 1 & Part 2- 2.)…

SCFit – Mon, Nov 28 Warm-up AMRAP x 6 MINUTES :30 Bike @ Mod Hard6 Med Ball Deadlifts6 Med Ball Thrusters6 Med Ball Sit-Ups Weightlifting Bench Press (Weight) STRENGTH5-5-5-51+1/2 Bench Press* *Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press. (Score is Weight) Metcon…

SCFit – Sun, Nov 27

SCFit – Sat, Nov 26 Warm-up 200m Run Into…3 Rounds7/5 Cal Bike + 5 Burpees10 Scap Push-Ups10 Snatch Deadlifts10 Hang Muscle Snatch Into… 200m Run Metcon (Time) NCFIT BENCHMARK WORKOUT“GRATITUDE” 4 ROUNDS FOR TIME11 Power Snatches (95/65)|(65/45)400m Run12 Handstand Push-Ups22/18 Cal Bike12 Burpees (Score is Time) Metcon Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT…

SCFit – Fri, Nov 25 Warm-up EMOM x 9 MINUTESMIN 1 – :20 Air Squats + :20 Alt. GroinersMIN 2 – :20 Scap Pull-Ups + :20 Kip SwingsMIN 3 – :20 Box Step Overs + :20 Box Jump Overs Weightlifting Back Squat (Weight) STRENGTH8-6-4-6-8Back Squat *Start Moderate and build to Moderate-Heavy. After Set of 4,…

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