SCFit – Tue, Oct 14 Suggested Warm-Up Warm-Up 1 ROUND :30 Legs Only Rowing :30 Leg + Body Rowing 1:00 Full Body Rowing Into… EMOM x 4 MINUTES (:30 ON/ :30 OFF) MIN 1 – SPM 22-24 MIN 2 – SPM 24-26 MIN 3 – SPM 26-28 MIN 4 – SPM 28+ Into… 1 ROUND…
SCFit – Mon, Oct 13 Suggested Warm-Up Warm-Up 1 ROUND 100m PVC Overhead Run 10 90-90 Hip Rotations 10 Scap Pull Ups 10 Ring Rows Into… 1 ROUND 100m Run 10 PVC Pass Throughs 10 Cossack Squats 10 Kip Swings Into… 1 ROUND 100m Run 10 PVC Behind the Neck Strict Press from ¼ Squat…
SCFit – Sun, Oct 12 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Up-Downs 10 Alt. Lunges 10 Ring Rows 10 Mod-Jumps (Shorter forward jumps) Into… 2 ROUNDS 10 Burpees 10 Alt. Step-Ups 10 Push-Ups 5 Broad Jumps Workout – All AMRAP x 27 MINUTES (AMRAP – Rounds and Reps) 30 Alt. Box Step-Ups (Athlete Choice) 10…
SCFit – Sat, Oct 11 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES 100m Run 4 Empty Barbell Deadlifts 4 Empty Barbell Strict Press + Behind the Neck Strict Press 4 Vertical Jumps* *Land in a quarter squat! Into… 1-2 ROUNDS 8 Alt. Elbow Punches 4 Empty Barbell Cuban Presses (option to use PVC) 8/8 Leg…
SCFit – Fri, Oct 10 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 40 Single Unders 10 Scap Push-Ups 5 Push-Up to Down Dog 5 DB Goblet Squat 10 Scap Pull-Ups Into… AMRAP x 5 MINUTES 20 Double Unders or 40 Single Unders 7-10 Push-Ups 5 DB Front Squats 5 Kip Swings 5 Toes to Bar…
SCFit – Thu, Oct 9 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Groiners 20 Plank Shoulder Taps 10 Scorpion Stretches Into… 1 ROUND :45 Hard Bike 12 Up Downs 16 Walking Lunges :45 Plank Workout – All EMOM x 20 MINUTES MIN 1 – :45 Cardio Choice MIN 2 – :45 Walking Lunges MIN…
SCFit – Wed, Oct 8 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Passthrough 10 BTN Push Press 10 MB Deadlifts 10 MB Squats 10 MB Press 5/5 MB Around the World Into… 1-2 ROUNDS 10 PVC Snatch High Pull 10 PVC Cuban press 5 PVC Snatch Balance 10 PVC OH Squat 10 MB Thrusters Strength…
SCFit – Tue, Oct 7 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Row (EZ – Mod – Workout Pace) 10 Deadbugs* 10 Step Ups 6/6 KB Suitcase Deadlifts** *Round 2 – Bird Dogs, Round 3 – Sit-Ups **Round 3 – 50m Suitcase Carry (25m out, 25m back, switch hands at turn) Workout – All ON A…
SCFit – Mon, Oct 6 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 10 Toe Touch Jumping Jacks 10 Up-Downs 100m Run 10 Toe Touch Jumping Jacks 5 Burpees Into… 1-2 ROUNDS (Time Permitting) 6 SLOW Deadlifts 8 Scap Pull-Ups 10 Ring Rows 12 Alt. Elbow Punches Strength – All Power Clean (ON A 20:00 RUNNING…
SCFit – Sun, Oct 5 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio 10 Wide Stance Good Mornings 5 Up/Down with Shoulder Tap 10 Scap Push Up :30 Hollow Hold + 10 Deadbug 10/10 Single Arm Seated Strict Press Into… 1 ROUND 1:00 Cardio 5 Up/Down 5 Push-up 10 Hollow Rocks 10 Sumo Stance DL 10…