SCFit – Mon, Oct 20 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Air Squats → Jumping Air Squat 10 Step-Ups 10 Scap Pull ups 10 Strict Knee Raises Into 2 ROUNDS 1:00 Bike 10 Box Jumps 5/5 Hand Over Hand Ring Row 10 Kipping Knee Raises Skill – All ON A 10:00 RUNNING CLOCK……
SCFit – Sun, Oct 19 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS – :20 WORK // :10 REST) MVMT 1 – Cardio Choice MVMT 2 – Hollow Rocks/Hold Into… 2-3 ROUNDS 10 Banded Lat Pushdowns 5 Scap Pull-Ups 10 Seated Banded Lat Pulldowns 5 Scap Push-Ups Workout – All Metcon (AMRAP – Reps) EMOM x 12…
SCFit – Sat, Oct 18 Suggested Warm-Up Warm-Up 2 ROUNDS 10 WB Squats* 10 WB Push Press* 10 Scap Push-Ups 7-10 Push-Ups *RND 2 complete 5 WB Thrusters + 5 WB Push Press. Into… 2 ROUNDS 5 BB Deadlifts 5 Hang High Pulls 5 Hang Muscle Cleans 10 Elbow Punches Hero Workout – Performance Holleyman…
SCFit – Fri, Oct 17 Suggested Warm-Up Warm-Up Bike Tabata 4 RNDS (:20 ON/ :10 OFF) Into… 1 ROUND 10 Banded Pass Through 10 Banded Pull Aparts 10 Banded Bent Over Row 10/10 Banded Sword Pull 10 Banded Overhead Pull Aparts Into… Bike Tabata 4 RNDS (:20 ON/ :10 OFF) 2 ROUNDS 3/3 Scorpion Twists…
SCFit – Thu, Oct 16 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1: Alt. 90/90 Hip Rotations MIN 2: :20/:20 Sciatic Hamstring Floss MIN 3: Wide Stance Good Mornings MIN 4: Alt. Lunges Into… LINE DRILLS 20-25ft Toe Walk Heel Walk Straight Leg Bound Side Shuffle A-Skips B-Skips Into……
SCFit – Wed, Oct 15 Suggested Warm-Up Warm-Up 2 ROUNDS 50 Single Unders 20 Plank Shoulder Taps (Pike Position RD2) 12 Elbow Punches 8 BB Strict Presses Into… 1 ROUND 30 Single-Single-Doubles 2 Half Wall Walks 5 Clean Deadlifts 6 Hang Muscle Cleans 6 Push Presses Into… 1 ROUND 21 Double Unders 2 Wall Walks…
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…