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SCFit – Fri, Jul 4 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES100m Run4 Power Cleans4 Alt. Elbow Punches4 Front Squats Into… AMRAP x 4 MINUTES100m Run4 Scap Pull-Ups4 Kip Swings4 Ring Rows or Strict Pull-Ups Metcon Team 1776 (Time) For Time (In A Team Of 3) – Kettlebell Swings (53/35) – Box Jumps (24/20) –…

SCFit – Thu, Jul 3 Suggested Warm-Up Warm-Up 1:00 Cardio Choice 10 Deadbugs 10 Paused Glute Bridge-Ups 15 Air Squats Into… 1:00 Cardio Choice 5 Inchworm + Up-Dog to Down-Dog :30 KB Front Rack + :30 KB OH Hold 10 Cossack Squats 10 Glute Bridge-Ups Into… 1:00 Cardio Choice 10 Banded Deadbugs :30 Dead Hang…

SCFit – Wed, Jul 2 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS, :20 WORK // :10 REST) Bike (start slow and increase pace each round!) Into… 2 ROUNDS 5 Strict Presses 5 Behind the Neck Strict Presses 10 Kip Swings* 20 Alt. Plank Shoulder Taps** *2nd Round → Tuck-Ups **2nd Round → Alt. Pike Shoulder Taps…

SCFit – Tue, Jul 1 Suggested Warm-Up Warm-Up Mobility Warm-up 8/8 Staggered Stance Good Morning 8 Kang Squats :30/:30 World’s Greatest Stretch 10 Glute Bridge 8 90/90 Hip Switch 10 Alt Bird Dog Into… 2 ROUNDS 10 BB RDL → 6 Jefferson Curls 10 Box Jumps → 6 High Box Jumps :30 Hollow Hold →…

SCFit – Mon, Jun 30 Suggested Warm-Up Warm-Up 1 ROUND 10 Wall Ball Deadlifts 10 WB Alt. Around the Worlds 10 WB Strict Press 10 WB Ground to Overhead 100m WB Farmers Run Into… 2 ROUNDS 300/250m Row 10 WB Front Squats w/ :01 Pause at Bottom* 10 WB Push Press* 10 Scap Push-Ups 5…

SCFit – Sun, Jun 29 Suggested Warm-Up Warm-Up Mobility Warm-Up 1 ROUND 10 Down Dog to Up Dog 5/5 Lizard to ½ Split 5/5 Table Top Thread the Needle 5/5 Cat Cow :30 Tuck Hold Into 2 ROUNDS 1:00 Cardio of Choice 10 Good Mornings → DB RDL 10 Scap Push Ups + :20 Plank…

SCFit – Sat, Jun 28 Suggested Warm-Up Warm-Up 3 ROUNDS 1:30 Row (EZ→Mod→Hard) 10 Scap Pull-Ups → Kip Swings → Kipping Knee Raise 12 Alt. DB DL → Alt. High Pull → Alt. DB Snatch 15 Air Squats → Slightly Narrower Air Squat → Feet Together Air Squat Workout – Performance FOR TIME (Time) 100…

SCFit – Fri, Jun 27 Suggested Warm-Up Warm-Up 2 ROUNDS 20 Bunny Hops 10 Empty Barbell High Hang Muscle Cleans 10 Alt. Elbow Punches 20 Ant. Tib Raises Into… 2 ROUNDS 40 Single Unders or 25 Double Unders 10 Empty Barbell Clean Deadlifts 10 Empty Barbell Strict Press 20 Hollow Rocks Strength – All ON…

SCFit – Thu, Jun 26 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES :30 Bike 4 Sit-Ups 4 DB/KB Slides 4/4 DB/KB Deadlifts 4/4 Single Arm DB/KB Swings Into… AMRAP x 5 MINUTES* :15 DB/KB Suitcase Hold 10 Alt. Russian Twists :15 Single DB/KB Front Rack Hold 10 Alt. Bicycle Crunches :15 Single DB/KB Overhead Hold…

SCFit – Wed, Jun 25 Suggested Warm-Up Warm-Up 1 ROUND 5 Inch Worm + Push Up 5/5 Split Squats 10 Up Downs 10 Tuck Ups Into… 1 ROUND 10 Scap Push Up to Pike 10 BW Lunges 8 Burpees 10 Scap Pull Ups Into… 1 ROUND 5 Pike Push Ups OR Hand Release Push Ups…