SCFit – Thu, Jul 24 Suggested Warm-Up EMOM x 8 MINUTES MIN 1 – :40 Row MIN 2 – :40 Alt. Deadbugs (2nd Round → :40 Sit-Ups) MIN 3 – :40 KB SDHP MIN 4 – :40 Plank Hold (2nd Round → :40 Up-Downs) Workout – All 3 SETS FOR TIME (Time) 40/35 Cal Row…
SCFit – Wed, Jul 23 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 – Tue, Jul 22 Suggested Warm-Up Warm-Up 25’ LINE DRILLS Knee Hug to Groiner w/ Twist Walking Quad Pulls Shoo the Chickens Figure 4s High Knees High Kicks Butt Kickers Into… 2 ROUNDS 400m Run 10 Scap Pull-Ups 10 Kip Swings 10 Ring Rows 10 Barbell Strict Press Strength – All Shoulder Press (10-8-6…
SCFit – Mon, Jul 21 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10 Toe Touch Jump Jacks 5 Bootstrappers 10 Alt Groiners 5/5 Single Leg Kickstand RDLs 10 Air Squats Into… 2 ROUNDS 8 Alt Step Ups (RND 2: 8 Box Jumps) 8 KB Deadlifts 8 Jumping Air Squats 8 Russian KB Swings Strength – All Deadlift…
SCFit – Sun, Jul 20 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES :30 Row 5/5 Split Squat 10 Scap Push-Ups 10 Alt. Plank to Toe Taps :15 Wall Sit Into… AMRAP x 5 MINUTES :30 Row 10 Alt. Lunges 7 Push-Ups :15 Pike or Handstand Hold Skill – All EMOM x 9 MINUTES MIN 1…
SCFit – Sat, Jul 19 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10 Up-Downs 10 Elbow Punches 6 Hang Muscle Cleans 8 Ring Rows Into… 2 ROUNDS 10 Burpees → Burpee Over Bar 6 Hang Power Cleans 6 Kip Swings Workout – Performance 25 ROUNDS FOR TIME (Time) 1 Muscle-Up* 2 Hang Power Cleans (185/135)…
SCFit – Fri, Jul 18 Suggested Warm-Up Warm-Up 1 ROUND 10 Air Squats 5/5 Cossack Squats 10 Calf Raises 10/10 Ankle Circles 10 Kang Squats 10 Jumping Air Squat Into… 2 ROUNDS 20 Single Unders→ Dubs 10 MB Front Squats → MB Thrusters 8 MB Press 6 MB Around the World 8 Kip Swings 6…
SCFit – Thu, Jul 17 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Push Up to Down Dog 10 Good Mornings 5/5 Spidermans w/ Twist 1:00 Cardio of Choice Into… 2 ROUNDS 10 KB Deadlifts (RND 2: 10 RKBS) 5/5 Bent Over Rows :15/:15 SA Front Rack Hold (RND 2: SA OH Front Rack Hold) :30 Cardio…
SCFit – Wed, Jul 16 Suggested Warm-Up Warm-Up 1 ROUND 10 Up Down Down Dogs 10 Groiners 20 Pike Shoulder Taps 10 Pogo Hops Into… 1 ROUND 8 Cat Cow 8 Bootstrappers 8/8 Half Kneeling Plate Press 8 Box Jumps Into… 1 ROUND 10 Elbow Punch 10 Hang Muscle Cleans 8 Tempo Strict Press 8…
SCFit – Tue, Jul 15 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike (EZ-MOD Pace) 10 Scap Ring Rows 6/6 Single Arm Ring Rows 10 Deadbugs Into… 1-2 ROUNDS (Time Permitting) 12/10 Cal Bike 10 Scap Pull-Ups 5 Lat Push-Downs* 10 Kip Swings *Start in Active Hang, push down on the bar to engage the lats,…