SCFit – Sat, Aug 23 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 PVC Pass Throughs 5 Squat Jumps 10 Scap Pull Ups → 10 Kip Swings 5 Box Step Overs → 5 Box Jump Overs Into… 2 ROUNDS 8 Barbell Good Mornings 8 PVC Cuban Press → 8 Barbell Hang Muscle Snatch 8 PVC…
SCFit – Fri, Aug 22 Suggested Warm-Up Warm-Up 2-3 ROUNDS :30 Plank Hold :30 Plank Alt. Shoulder Taps -Rest :15- :30 Bottom of Squat Hold :30 Air Squats -Rest :15- :30 Glute Bridge Hold :30 Hollow Rocks Strength – All Back Squat (10-8-6*) *Start Light and end Light-Moderate. This is a deload week (Score is…
SCFit – Thu, Aug 21 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Calf + Tib Raises 30 Single Unders 10 BW Lunges 10 Sit-Ups Into… 2 ROUNDS 10/8 Cal Bike 10 BB Alt. Lunges 20 Double Unders or 40 Single Unders 8 Kip Swings Partner Workout – Performance IN TEAMS OF 2… (AMRAP – Rounds and…
SCFit – Wed, Aug 20 Suggested Warm-Up Warm-Up ROWING SPECIFIC WARM-UP EMOM X 5 MINUTES I – :40 Just Arms II – :40 Arms and Body III – :40 Half Slide IV – Full Row SPM 24-28 V – Full Row SPM 30 + Into… 1-2 ROUNDS 10 Air Squats 8/8 Lunges 6 Up/Down +…
SCFit – Tue, Aug 19 Suggested Warm-Up Warm-Up GENERAL MOBILITY 10 Cat/Cows 10 Hip 90/90 Rotations 10 Glute Bridge 6 Barbell Jefferson Curls Into… 2 ROUNDS 8 BB Good Morning → 8 BB RDL 8 Hang Muscle Clean → 8 Hang Power Cleans 8 Strict Press → 8 Push Press 8 Alt. Elbow Punches Strength…
SCFit – Mon, Aug 18 Suggested Warm-Up Warm-Up 20’-25’ LINE DRILLS 10/10 Side to Side Leg Swings 10/10 Front to Back Leg Swings Hamstring Scoops Hip “Open the Gate” Hip “Close the Gate” High KneesButt Kickers Into… AMRAP x 5 MINUTES 100m Run 5/5 Split Squat 5 DB Goblet Squats 5/5 Single Arm DB Strict…
SCFit – Sun, Aug 17 Suggested Warm-Up Warm-Up MOBILITY FLOW 5 Inch Worm into up/down Dog 5/5 Cat Cow 5/5 Thread the Kneedle 5/5 Lizard to ½ Split 5/5 90/90s with a Reach Into… 2 ROUNDS 1:00 Cardio 10 Step-ups → Goblet Step-up :30/:30 Single KB Front Rack Hold → DBL KB Hold :30 Hollow…
SCFit – Sat, Aug 16 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 50 Single Unders 10 Good Morning 10 Alt. Glute Bridge Marches 5 Tempo Deadlift (1111) Into… AMRAP x 5 MINUTES 25 Double Unders or 50 Single Unders 10 Scap Pull-Ups 10 Kip Swings 5 Push-Up to Down Dog Workout – Performance 2 ROUNDS…
SCFit – Fri, Aug 15 Suggested Warm-Up Warm-Up 400m Run Into… 2 ROUNDS 10/10 Single Leg Glute Bridge Ups 10 90-90 Hip Rotations 10 Boot Strappers Into… 2 ROUNDS 10 Goodmornings* 10 Elbow Punches 10 Back Squats *Add the barbell for round 2 Strength – All Back Squat (5-4-3 | 5-4-3*) *Start Moderate-Heavy and end…
SCFit – Thu, Aug 14 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5/5 Ankle Circles 5/5 Leg Swings 10 Alt. Hip Openers 15 Tib Fib Raises 20 Bounding Hops Into… 2 ROUNDS 200m Run 20 Alt. High Knees 10 Alt. Shoo the Chickens 20 Alt. Butt Kickers 10 Broad Jumps Into… 2 ROUNDS 100m Run 5/5 KB…