SCFit – Wed, Oct 19 Warm-up <p>AMRAP x 5 MINUTES<br />10 Alt. DB Deadlift<br />5/5 DB Strict Press<br />10 Alt. DB Russian Swings<br />5 Burpees</p><p>INTO…</p><p>1-2 ROUNDS<br />5/5 Single Arm Ring Rows<br />10 Scap Pull-Ups<br />10 Band Pull-Aparts<br /> </p> Skill <p>1.) 2 SETS<br />7-10 False Grip Ring Rows<br />:10 Top of the Ring Hold<br />:10 Bottom…
SCFit – Tue, Oct 18 Warm-up <p>EVERY 2:00 x 3 SETS <br />30 Single Unders** <br />5 Lunge + Lunge + Air Squat<br />5 Barbell Deadlifts <br />Mobility in Remainder of Time** </p><p>*Switch to Double Unders in Sets 2/3<br />**Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats</p> Weightlifting Front Squat (Weight) <p>STRENGTH<br />4-2-2*<br />Front Squat</p><p>*Start Heavy and end Heavy+. Goal…
SCFit – Mon, Oct 17 Warm-up <p>AMRAP x 4 MINUTES <br />5 Burpees <br />6 Air Squats <br />7 Empty Bar Deadlifts </p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />7 Snatch Grip Deadlifts <br />7 Snatch High Pulls <br />7 Muscle Snatch <br />7 Behind the Neck Push Press (Shoulder Width Grip)</p> Weightlifting Metcon (Weight) <p>STRENGTH<br />EVERY 1:30 x 10 SETS*<br />2 Snatches</p><p>*Start Moderate and…
SCFit – Sat, Oct 15 Warm-up <p>3 ROUNDS</p><p>Jumping Drills*</p><p>10 DBL DB Curl to Arnold Press </p><p>20 Shoulder Taps</p><p>10 Up-Downs</p><p>10/10 DB Staggered Stance DL</p><p> </p><p>*ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop</p><p>ROUND 2 – 10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop</p><p>ROUND…
SCFit – Fri, Oct 14 Warm-up <p>AMRAP x 7 MINUTES</p><p>8 Groiners + Twist</p><p>8 Air Squat w/ :01 Pause at the bottom</p><p>8 Wall Ball Push Press</p><p>8 Barbell Deadlifts</p><p>16 Alt. Elbow Punches</p> Weightlifting Metcon (Weight) <p>STRENGTH</p><p>4 SETS*</p><p>1 Clean</p><p>+</p><p>1 Hang Squat Clean</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>*Start Moderate and build to heavy. Clean can be Power or Squat.</p><p> </p><p>(Score is…
SCFit – Thu, Oct 13 Warm-up <p>EMOM x 6 MINUTES (:40 ON / :20 OFF) <br />MIN 1 – Side Shuffle Shuttle Run<br />MIN 2 – Alt. DB Upright Row<br />MIN 3 – Step-Up with slow lower<br />MIN 4 – High Knees Shuttle Run<br />MIN 5 – Alt. DB Curl to Arnold Press<br />MIN 6 –…
SCFit – Wed, Oct 12 Warm-up <p>3 ROUNDS <br />10 PVC Lunges W/ pass throughs <br />5 Hang Muscle Snatches* + 5 Muscle Snatches* <br />10 Air Squats W/ :03 pause @bottom </p><p>*Round 2+3 Perform these with your empty barbell.</p> Metcon (Weight) <p>STRENGTH<br />4 SETS*<br />1 Snatch**<br />+<br />1 Hang Squat Snatch</p><p>-Rest As Needed b/t Sets-</p><p>*Start Moderate and build…
SCFit – Tue, Oct 11 Warm-up <p>2-3 ROUNDS (4:00 CAP)</p><p>8 Alt. Samson Lunges</p><p>8 Alt. Cossack Squats</p><p>8 Cat Cows</p><p> </p><p>Into… </p><p> </p><p>AMRAP x 5 MINUTES </p><p>:30 Bike @ Mod Hard Pace</p><p>8 Jump Squats</p><p>8 Alt. V-Ups</p><p>8 Step-Ups*</p><p> </p><p>*Option to switch to Box Jumps @2:30.</p> Front Squat (Weight) <p>STRENGTH</p><p>4-4-2*</p><p>Front Squat</p><p> </p><p>*Start Heavy and end Heavy+.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 6 of 9</p> Weightlifting Metcon Metcon (AMRAP…
SCFit – Mon, Oct 10 Warm-up <p>AMRAP x 3 MINUTES </p><p>50ft Shuttle Run </p><p>5 Burpees </p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting)</p><p>5 Clean Deadlifts </p><p>5 Clean Hang High Pulls </p><p>5 Hang Muscle Cleans + Elbow Punches </p><p>5 Strict Press</p><p>5 Push Press</p> Metcon (Weight) <p>STRENGTH</p><p>4 SETS*</p><p>1 Power Clean</p><p>+</p><p>2 Split Jerk</p><p> </p><p>*Start Moderate and build to Moderate-Heavy.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 6 of 9</p> Weightlifting Metcon (Time) <p>10 ROUNDS…
SCFit – Sat, Oct 8 Warm-up <p>3 ROUNDS<br />:40 Bike<br />20ft Crawl*<br />8 Up Downs<br />6 Lunges + 6 Low Box Step Ups</p><p>*Round 1: Perform Straight Leg Bear Crawl<br />Round 2: Perform Quadruped Crawl or Bent Leg Bear Crawl<br />Round 3: Perform a Walking Groiner, complete groiner on one side, then crawl forward into the…