SCFit – Tue, Dec 23 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Bird-Dogs MIN 2 – Bike (Easy Pace) MIN 3 – Alt. Dead-Bugs Min 4 – Bike (Mod Pace) Min 5 – Sit-Ups Into… AMRAP x 5 MINUTES 8/6 Cal Bike 6 Ring Rows 6…
SCFit – Mon, Dec 22 Suggested Warm-Up Warm-Up AMRAP x 5 MIN 5 Inchworm Push-Ups 6 Cossack Squats 8 Up Downs 10 Walking Lunges Into… 2 ROUNDS 8 Alt. Back Rack Lunges 8 Strict Press 8 Burpees* *Round 2 perform Burpees over the bar. Strength – All 4 SETS (Weight) 8/8 Back Rack Split Squats*…
SCFit – Sun, Dec 21 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 4 Push-Up to Pike 4 Plank to Alt Pike Toe Touch 4 Up-Down 4 Kip Swings 4 Plate Deadlifts Into… AMRAP x 5 MINUTES 4 Push-Ups 25ft Bear Crawl 4 Burpees 4 Knees to Elbow 4 Plate Ground to Overhead Strength – All…
SCFit – Sat, Dec 20 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Air Squats 10 Lunges 10 DB Deadlifts 10 Step-ups 10 Jumping Air Squat Into 2 ROUNDS 1:00 Bike 10 Farmer Step ups 10 Box Jumps *increase height 2nd round Workout – Performance 2 ROUNDS FOR TIME (Time) 75/60 Cal Assault Bike* 50…
SCFit – Fri, Dec 19 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Overhead Squats Into… 1 ROUND 10 PVC Cuban Press 10 Scap Pull Ups 10 Kip Swings Into… 1 ROUND 8 Hang Muscle Snatch 8 Overhead Squats 8 Burpees :15/:15 Top and Bottom Ring Support…
SCFit – Thu, Dec 18 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 5/5 KB Suitcase Deadlifts 20 Single Unders :15 Bar Hang 100m Run Into… AMRAP x 4 MINUTES 25m Suitcase Carry 10 Double Unders :15 Plank Hold 100m Run Workout – All 3 SETS FOR QUALITY 400m KB Suitcase Carry 100 Double Unders or…
SCFit – Wed, Dec 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 10 Scap Push-Ups 10 BW Good Mornings 8 Samson Lunges 6 Bootstrapper Squats Into… 2 ROUNDS 12/10 Calorie Row 6 Push-Ups 10 Russian KB Swings (American in RD 2) 10 Walking Lunges 10 Air Squats (Front Squats in RD 2) Skill – All…
SCFit – Tue, Dec 16 Suggested Warm-Up Warm-Up 4 SETS MOVT 1 – :15 Jumping Jacks MOVT 2 – :15 Up-Downs MOVT 3 – :15 Shoulder Taps MOVT 4 – :15 Push-Ups *SET = MOVT 1-MOVT 4. Into… 1-2 ROUNDS 10 Alt. Box Step-Overs 10 BB Strict Press 10 Ring Rows 10 Scap Pull-Ups Strength…
SCFit – Mon, Dec 15 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Up-Downs 10 Glute Bridge-Ups 10 Tuck-Ups 10 Scap Push-Ups 10 Push-Ups Into… 1 ROUND 5 Above the Knee Deadlifts 5 Below the Knee Deadlifts 5 Deadlifts 10 Kip Swings 5-7 Push-Up to Pike Workout – Performance 20 ROUNDS FOR TIME (Time) 2 Deadlifts (315/205)…
SCFit – Sun, Dec 14 Suggested Warm-Up Warm-Up 2 ROUNDS 300/250m Row 100ft Bear Crawl 50ft Walking Groiners 50ft High Kicks 30 Bicycle Crunches Into… 2-3 ROUNDS 15/12 Cal Row 12 Sit-Ups 9 Air Squats 6 Alt. Box Step-Ups / Box Jumps (Athlete Choice) Workout – All ON A 20:00 RUNNING CLOCK… (AMRAP – Rounds…