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SCFit – Mon, Sep 5

[WOD090322] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 1 ROUND 10-8-6 Up-Downs Wall Ball Cleans Box Step-Overs Into… 1-2 ROUNDS 6 Wall Ball Front Squat 6 Wall Ball Push Press 6 Box Jumps 6 Burpees Metcon THE GRINDSTONE (Time) NCFIT BENCHMARK WORKOUT "THE GRINDSTONE" EMOM UNTIL COMPLETION* Rotate the below movements until 150 Wall Balls…

[WOD090222] Warm-up Warm-up ON A 9:00 RUNNING CLOCK.. 6 SETS (:20 ON / :10 OFF) Cal Bike Into… 1 ROUND 8 Clean Deadlift 8 Upright Rows 16 Alt. Elbow Punches 8 Hang Muscle Cleans Into… 1 ROUND 10 Ring Rows 8 Scap Pull-Ups 8 Small Kip Swings 6-8 Jumping Pull-Ups Weightlifting Metcon (Weight) STRENGTH EVERY…

[WOD090122] Warm-up Warm-up 1 ROUND 1:00 Row 12 Scap Push-Ups 12 DB Slides Into… 1 ROUND :45 Row 5 Double Push-Up Inchworms 5/5 DB Around The World Into… 1-2 ROUNDS (Time Permitting) :30 Row 10 Up Downs 10 Sit-Ups Metcon Metcon (AMRAP – Reps) 5 SETS ON A 4:00 RUNNING CLOCK… 300/250m Row 10 Up-Down…

[WOD083122] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 40 Single Unders* + Max Alt. Calf Stretches MIN 2 – 12 Glute Bridge-Ups + Max Groiners MIN 3 – 40 Single Unders* + Max Calve Raises MIN 4 – 12 Slow Air Squats + Max Bootstrappers *Single Unders can turn to Double Unders in…

[WOD083022] Warm-up Warm-up EVERY 2:30 MINUTES x 3 SETS 8 PVC Snatch Deadlifts 6 Lunge with PVC Pass Through 8 Single Ring Ring Row 8 Tight Kip Swings Mobility in remainder of time* * Suggested mobility → Bootstrappers, Groiners, Flag Pole, Push-Up To Pike EXTENDED WARM-UP 4 SETS 3 TNG Power Snatches* -Rest as Needed…

[WOD082922] Warm-up Warm-up 1 ROUNDS 200m Run 8 Alt. Step-Ups to Groiner* 6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side) 6 Alt. Samson Lunges *Perform a Step-Up and then step down and leave the lead foot on the box and drop the hips into a Groiner for :05-:10. Switch sides. Into……

[WOD082722] Warm-up Warm-up AMRAP x 5 MINUTES 20 Single Unders* 12 Alt. Shoulder Taps** 8 Air Squats *@ 2:30 perform Single + Single + High Jump **@2:30 perform Push-Ups Metcon Metcon (AMRAP – Reps) 4 SETS* AMRAP x 6 MINUTES 10-20-30 and so on… Double Unders 5-10-15 and so on… Hand Release Push-Ups 1-2-3 and…

[WOD082622] Warm-up Warm-up ON A 8:00 RUNNING CLOCK.. 200m Run INTO.. 2 ROUNDS 10 Up Downs 10 Clean Deadlifts 10 Upright Rows 10 Strict Press INTO.. 1-2 ROUNDS (Time Permitting) 10 Burpees 5 Cuban Presses 10 Hang High Pulls 20 Slow Elbow Punches Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a…

[WOD082522] Warm-up Warm-up 3 SETS 1:00 Row* 16 Alt. Reverse Lunge 20 Crossbody Mountain Climbers 10 Scap Ring Rows 5/5 Single Arm Ring Row *Round 1- 20-24 SPM Round 2- 24-28 SPM Round 3- 28-32 SPM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 22 MINUTES 1000/800m Row 50 Alt. Crossbody Mountain Climbers 25…