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SCFit – Fri, Nov 11 Warm-up AMRAP x 1 MINUTE 6 Lunges 6 Good Mornings Into… AMRAP x 2 MINUTES 6 Step-Ups 10 Alt. Calf Stretches on Box Into… AMRAP x 2 MINUTES 6 Weighted Step-Ups 6 Alt. Cossack Squats Metcon CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete…

SCFit – Thu, Nov 10   Warm-up 1 ROUNDS 8 Scap Push-Up to Pike 12 Straight Leg Sit-Ups 12 Banded Flys 12 Banded Pull Aparts into… 2-3 ROUNDS 6 Kip Swings 6 Strict Knee Raises 6 Barbell Strict Press 6 Up-Downs Weightlifting Bench Press (Weight) <p>10-8-6-8-10* Bench Press *Start Light-Moderate and build to Moderate-Heavy. After…

SCFit – Wed, Nov 9 Warm-up <p>EVERY 2:00 FOR 4 SETS…<br />50m Run&nbsp;<br />10 RDLs&nbsp;<br />10 Alt. Elbow Punches<br />5-10 Sumo good Mornings</p> Weightlifting Deadlift (Weight) <p>5×5*<br />Deadstop Deadlift</p><p>*Full :01 pause at the bottom of the Deadlift. Keep working Sets Moderate-Heavy.</p><p>(Score is Weight)</p> Metcon Metcon (AMRAP – Rounds and Reps) <p>AMRAP x 10 MINUTES<br />8…

SCFit – Tue, Nov 8 Weightlifting Back Squat (Weight) <p>6-6-6 (22X1)*<br />Tempo Back Squat</p><p>*Start Light and build to Moderate.</p><p>Remember Reading Tempo…<br />1st Number is ‘Down Portion'<br />2nd Number is ‘Down Position'<br />3rd Number is ‘Up Portion'<br />4th Number is ‘Up Position'</p><p>(Score is Weight)</p> Metcon Metcon (Time) <p>5 ROUNDS FOR TIME<br />20 Wall Balls (20/14)|(14/10)<br />20…

SCFit – Mon, Nov 7 Warm-up <p>EMOM x 8 MINUTES*<br />MIN 1 – :45 Bike<br />MIN 2 – :45 Cat Cows → :45 Alt. Bird Dogs<br />MIN 3 – 8/8 Single Arm KB Deadlift → 12 Russian KB Swings<br />MIN 4 – 6/6 Single Arm Ring Row → 10 Ring Rows</p><p>*Perform the second set of…

SCFit – Sat, Nov 5 Warm-up <p>1 ROUND*<br />:20 Bike (Legs Only)<br />:20 Bike (Arms Only)<br />:20 Bike (EZ-Mod)<br />5 Down-Dog to Up-Dog<br />30 Alt. Crossbody Mountain Climbers<br />10 KB Sumo Deadlift</p><p>1 ROUND<br />:45 Bike (Mod-Hard)<br />20 Alt. Shoulder Taps<br />10 Up-Downs</p><p>1 ROUND<br />:30 Bike (Hard)<br />5 Inch Worms<br />7 Burpees<br />9 KB Russian Swings</p><p>*Keep…

SCFit – Fri, Nov 4 Warm-up <p>ON A 7:00 RUNNING CLOCK…</p><p>1 ROUND<br />10 Box Step-Overs<br />10 Clean Deadlifts&nbsp;<br />10 Upright Rows<br />10 Strict Press</p><p>Into…</p><p>1 ROUND<br />8 Half Box Jumps<br />8 High Pulls<br />8 Push Press</p><p>Into…</p><p>AMRAP IN REMAINING TIME…<br />6 Box Jump Overs<br />6 Hang Muscle Cleans<br />6 Push Jerk</p> Weightlifting Clean and Jerk (1-1-1-1-1) <p>ON…

SCFit – Thu, Nov 3 Warm-up <p>2-3 SETS (4:00 CLOCK)&nbsp;<br />8 Scap Pull-Up + :15 Active Hang<br />8 Scap Push-Up to Pike + :15 Plank<br />8 Bootstrappers<br />8 Cat Cow</p><p> </p><p>Into..&nbsp;</p><p> </p><p>AMRAP x 6 MINUTES&nbsp;<br />:45 Row @ Mod Pace<br />12 Alt. DB Around the World<br />10 Slow Shoulder Taps<br />4/4 SA DB Bent Over Row&nbsp;<br />6…

SCFit – Wed, Nov 2 Warm-up <p>3 ROUNDS&nbsp;<br />10 WB Front Squats → 10 WB Thrusters → 10 WB Shots<br />10 Ankle Rotations L/R&nbsp;<br />10 Alt. Cossack Squats&nbsp;<br />10 Alt. Samson Lunges&nbsp;<br />10 Calf Raises</p> Front Squat (1-1-1-1-1) <p>ON A 20:00 RUNNING CLOCK…<br />Build to a Heavy 1-Rep Front Squat</p><p>(Score is Weight)</p><p>Week 9 of 9</p>…

SCFit – Tue, Nov 1 Warm-up <p>ON A 9:00 RUNNING CLOCK…</p><p>LINE DRILLS&nbsp;<br />25’ High Knees<br />25’ Butt Kickers<br />25’ High Kicks<br />25’ Lateral Shuffle (L/R)<br />25’ High Skips</p><p>Into….</p><p>2-3 ROUNDS (Time Permitting)<br />200m Run @ Mod Pace<br />12 DBL DB Seesaw Row<br />30 Single Unders*&nbsp;<br />6/6 DB Goblet Split Squat<br />6 Hand Release Push-Ups</p><p>*Option to change…