SCFit – Wed, Nov 12 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Scap Push-Ups 10 Alt. Deadbugs 5/5 Side Plank Rotations 5 Push-Ups @ 31X1 Into… 1 ROUND (segway into teaching) 10 KB Sumo Deadlifts :30 Legs only Row 10 KB Upright Rows :30 Arms only Row 10 KB Sumo Deadlift High Pulls :30 Row Workout…
SCFit – Tue, Nov 11 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* Into… 2 ROUNDS 5 Up-Dog to Down Dog 10 Cat/Cows 10 Alt. Box Step-Ups Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step…
SCFit – Mon, Nov 10 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Mountain Climbers 10 Toe Touch Jumping Jacks 8 Up-Downs 6 Burpees Into… 2 ROUNDS :45 Bike 5/5 DB Push Press* 10 Tuck-Ups or V-Ups *RND 2 complete 5/5 DB Push Jerks. Strength – All Bench Press (5×5 @ 60% (RPE 6)*) *This is a…
SCFit – Sun, Nov 9 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 25’ Toe Walks 25’ Heel Walks 25’ Walking Samson Lunges 25’ High Kicks 25’ Walking Scoop to Stands 25’ High Knees 25’ Butt Kickers 200m Run Into… 1-2 ROUNDS 10 Plate Deadlifts 10 Plate Strict Press 10 Scap Push-Ups 10 Tempo Push-Ups (31X1)*…
SCFit – Sat, Nov 8 Reminder that there are no classes today 11/7 and tomorrow 11/8 as we will be prepping and hosting the salute the fallen competition. Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10/8 Cal Row (Easy Pace) 6 KB Deadlifts 6 Scap Pull-Ups 4-6 Ring Rows or Strict Pull-Ups Into… 2-3 Sets…
SCFit – Fri, Nov 7 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 12 Elbow Punches 8 BB Back Rack Good Mornings 6 Slow Clean Deadlifts Into… 1 ROUND 1:00 Bike 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Clean Pulls Strength – All Power Clean (1×2 @ 80% (RPE 8) 1×2 @ 85-90% (RPE…
SCFit – Thu, Nov 6 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Alt Lunge 10/10 DB Strict Press 10 Air Squats → Jumping Air Squat 10 Piked Shoulder Taps 10 Tuck Ups Into… 2 ROUNDS 10/10 OH Lunge 6 Half Box Jumps → Box Jump Overs 10 Piked Push Up 6 Kip Swings Partner Workout –…
SCFit – Wed, Nov 5 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 8 Good Mornings 8 PVC Pass Through 8 Air Squats 8 Glute Bridge Ups Into… AMRAP x 4 MINUTES 4 PVC Cuban Press OR 8 Hang Muscle Cleans 6 Push Up to Pike 20 Shoulder Taps 6 Burpees Strength – Performance Overhead Squat…
SCFit – Tue, Nov 4 Suggested Warm-Up Warm-Up 1 ROUND 12-15 Banded Pull-Aparts 12-15 Banded Lat Push-Downs 12-15 Kneeling Banded Pull-Downs 10 Calf + Tib Raises 20 Bunny Hops Into… 2 ROUNDS 60 Single Unders* 10 Tuck-Ups* 10 SLOW Scap Pull-Ups 10 SLOW Ring Rows *Complete 30 Double Unders + 10 V-Ups RND 2. Strength…
SCFit – Mon, Nov 3 Suggested Warm-Up Warm-Up 400m Run Into… 2 ROUNDS 5/5 Leg Swings 10 Banded Tricep Extensions 10 Banded Lat Pushdowns 5 Up-Downs over Bar Into… 2 ROUNDS 5 Strict Presses w/empty barbell 10 Push-Ups 5 Behind the Neck Strict Presses w/empty barbell 5 Burpees over Bar Into… 400m Run Strength –…