SCFit – Fri, Sep 12 Suggested Warm-Up Warm-Up General (3–4 min) – Just Move & Flow! 2:00 Cardio Choice 1:00 PVC Pass-Throughs 1:00 Empty Bar Bench Press (smooth tempo) Specific (5–6 min) – Start to Prime Bench & Lunges! 3 ROUNDS… 5 Empty Bar Bench Press (add load each round) 6 Alt. Bodyweight Lunges 6…
SCFit – Thu, Sep 11 Suggested Warm-Up Warm-Up 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run Benchmark Workout – Performance “STAND TALL” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS…
SCFit – Wed, Sep 10 Suggested Warm-Up Warm-Up GENERAL MOBILITY 1:00 Banded Lat Stretch R/L 10 Adductor Rocks R/L 8 Up/Down Dogs 8 Samson Lunges Into.. 2 ROUNDS 8 Up Downs 8 Ring Rows 8 Sit-Ups :20/:20 Side Plank :20 Plate Gun Hold :20 Plate OH Hold Skill – All EMOM x 12 MINUTES MIN…
SCFit – Tue, Sep 9 Suggested Warm-Up Warm-Up 2 ROUNDS 5/5 Moose Antlers 10 PVC Pass Throughs 10 Behind the Neck PVC Presses Into… AMRAP x 6 MINUTES 6 Push-Ups to Down Dog 6 PVC Scarecrow Snatches (high pull + punch overhead) 6 PVC Overhead Jumping Squats Strength – Performance Overhead Squat (5-5-5-5-5*) *Start Light-Mod…
SCFit – Mon, Sep 8 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 25’ High Kicks 25’ Walking Samson Stretches 40 Single Unders 20 Single-Single-Double Unders 200m Run Into… 1-2 ROUNDS (Time Permitting) 8/8 Single KB DL :30/:30 Front Rack Hold :30 Plank 5 Slow Narrow Push Ups :20 Deadhang :20 Top of Ring Hold :20…
SCFit – Sun, Sep 7 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Step-Ups 10/10 DB DL 8/8 DB Upright Row 6/6 DB Strict Press 8 Shoulder Tap Up/Downs 10 Deadbugs (add DB 2nd round) Into… 2 ROUNDS 6 Burpees (Burpee step-over 2nd round) 6 Step-overs 10 DB Hang Snatch 10 DB Pull Across 10 Sit-ups (Add…
SCFit – Sat, Sep 6 Suggested Warm-Up Warm-Up EMOM x 9 MINUTES MIN 1 – :40 Row MIN 2 – :20 Air Squats + :20 Push-Up to Down Dog MIN 3 – :20 Slow Arm Haulers + :20 Hollow Rocks Into… 1-2 ROUNDS 10 Alt. Elbow Punches 10 Empty Barbell Front Squats 10 Empty Barbell…
SCFit – Fri, Sep 5 Suggested Warm-Up Warm-Up 1 ROUND 8 Plank to Pike 8 Scorpion Stretch 10 Elbow Scap Push-Ups* 10/10 Deficit Calf Raises Into… 1 ROUND 20/20 Single Leg Single Unders 10 Tuck-Ups 10 Scap Pull-Ups 5 Push-Up to Pike Into… 1 ROUND 40 Single Unders OR 20 Double Unders 8 Strict Knees…
SCFit – Thu, Sep 4 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1: Samson Lunges MIN 2: Yoga Push-Ups MIN 3: Deep Squat Ankle Rocks MIN 4: :20/:20 Adductor Rock Backs Into… 20’-25 LINE DRILLS Walking Knee Hugs Walking Toy Soldier Kicks Hamstring Scoops Duck Walk High Knees Butt…
SCFit – Wed, Sep 3 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Jumping Jacks 10 Elbow Punches 10 Ring Rows 7-10 Scap Pull-Ups* *RND 2 complete Kip Swings. Into… 2 ROUNDS (RND 1=PVC / RND 2= BB) 5 Down & Ups 5 High Hang High Pulls 5 High Hang Muscle Cleans 5 Clean Drops (BW optional)…