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…
SCFit – Sat, Oct 4 Suggested Warm-Up Warm-Up 2:00 Bike (EZ-MOD Pace) Into… 3 SETS (:20 ON/ :10 OFF) MOVT 1 – Jumping Jacks MOVT 2 – Alt. Groiners MOVT 3 – Tuck-Ups or V-Ups MOVT 4 – Air Squats *1 SET = MOVT 1-4. Workout – Performance AMRAP x 21 MINUTES (AMRAP – Rounds…
SCFit – Fri, Oct 3 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Samson Lunges MIN 2 – Yoga Push-Ups MIN 3 – Jefferson Curls MIN 4 – Kang Squats Into… AMRAP x 6 MINUTES 100m run 6 Alt. Elbow Punches 6 Muscle Cleans 3 Strict Press…
SCFit – Thu, Oct 2 Suggested Warm-Up Warm-Up TEAMS OF 2… 1 ROUND (Each) P1: 2:00 Cal Row P2: AMRAP x 2 MINUTES…4 Box Step-Ups + 6 KB Deadlifts + 8 Crunches Into… 1 ROUND (Each) P1: 2:00 Cal Row P2: AMRAP x 2 MINUTES…2 Box Jumps + 4 Russian KB Swings + 6 Sit-Ups…