SCFit – Wed, Dec 3 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Scap Push-Ups 10 Banded Pull Aparts 10 Scap Pull-Ups 10 Shoo the Chickens Into… 2 ROUNDS 200m Run 5 Push-Up to Pike* 10 Banded Lat Push Downs 5 Ring Rows 10 Figure 4s *Hand Release Push-Ups or Push-Ups on the second round….
SCFit – Tue, Dec 2 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 10 Alt. Cossack Squats 10 Good Mornings 10 Bootstrappers 10 Alt. Deadbugs 10 Alt. Supermans 10 Toe Touch + Jumping Jacks into… 2 ROUNDS 15/12 Cal Row (moderate → workout pace) 10 Empty Barbell Clean Deadlifts 5 Vertical Jumps → 5 Box Jump Overs…
SCFit – Mon, Dec 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Up/Downs 5 Up/ Down Dogs 10 Piked Shoulder Taps 10 Alt Arm Raise in Child’s Pose 5/5 Arnold Press :30 Dead Hang 5 Slow Kip Swings Into… 1 ROUND 10 Burpees 10 DB Push Press 5 Knee Raises Skill – All ON A 10:00…
SCFit – Sun, Nov 30 Suggested Warm-Up Warm-Up 100m Run 10 Supinated Band Pull-Aparts 8/8 Split Squats 10 Scap Push-Ups 10 Straight Leg Sit-Ups Into… 150m Run 10 Banded Upright Rows 10 Alt. Lunges 10 Alt. Piked Toes Taps 10 Bent Knee Sit-Ups Into… 200m Run 10 Banded Bent Over Rows 10 DB Goblet Lunges…
SCFit – Sat, Nov 29 Suggested Warm-Up Warm-Up 1 ROUND 10 Calf + Tib Raises 10 Alt. Plank Calf Stretches 5/5 Head Rotations 10 Crossbody Arm Swings 10 Up+Down Arm Swings 20 Bunny Hops 10 Tall Hops Into… 2 ROUNDS 30 Single Unders 10 Up-Dog + Down-Dog* 10 Piked Shoulder Taps* 10 Ring Rows *RND…
SCFit – Fri, Nov 28 Suggested Warm-Up Warm-Up 1:00 Bike 10 PVC Pass Through 10 Alt. Groiner + Twists 7-10 Scap Pull-Ups 5-7 Kip Swings 10 Tuck-Ups Into… 2 ROUNDS* 5 Snatch/Clean Deadlift 5 Hang Muscle Snatch/Clean 5 Overhead/Front Squat 5 Kipping Knee Raises *1st Round perform with PVC Pipe, 2nd Round perform with barbell…
SCFit – Thu, Nov 27 Suggested Warm-Up Warm-Up 2 ROUNDS :30 High Knees :30 Butt Kickers 6 Push-up to Pike 6 Air Squat w/Pause (3-5 seconds) 10 Calf Raises 5/5 Leg Swings Into… 2 ROUNDS 100m Run 10 Air Squats / 10 Goblet Squats 10 Push-Ups / 10 Ring Dips 10 Up-downs / 10 Burpees…
SCFit – Wed, Nov 26 Suggested Warm-Up Warm-Up 12 Toe Touch Jumping Jacks 8 BB Good Mornings 8 Box Step-Ups 8 WB Front Squats 10 Scap Pull-Ups Into… 12 Toe Touch Jumping Jacks 8 BB RDLs 8 Box Jumps 8 WB Thrusters 10 Ring Rows Into… 12 Toe Touch Jumping Jacks 8 Deadlifts 8 Box…
SCFit – Tue, Nov 25 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES (:40 ON / :20 OFF) MIN 1 – Arms only stroke MIN 2 – Arms + hinge stroke MIN 3 – Quarter slide stroke MIN 4 – Full stroke (24-28SPM) MIN 5 – Full stroke (28-32SPM) Into… 3 SETS 8 Sit-Ups 16 Shoulder…
SCFit – Mon, Nov 24 Suggested Warm-Up Warm-Up 2 ROUNDS 100m Run 10 Good Mornings 20 Lateral Hops 5 Push Up to Pike Into… 2 ROUNDS 40 Single Unders 10 Hang Muscle Cleans 5/5 DB Deadlifts 5/5 DB Strict Press Strength – All ON A 16:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1…