SCFit – Sat, Jan 4 Suggested Warm-Up Warm-Up 1 ROUND 2:00 Row 10 Bootstrappers 5/5 Wall Ball Around the World 10 Good Mornings Into… 1 ROUND 1:00 Row 10 Air Squats 10 Wall Ball Push Press to Target* 10/10 Single Leg Glute Bridge Ups Into… 1 ROUND 500/400m Row 10 Back Squats 10 Wall Balls…
SCFit – Fri, Jan 3 Suggested Warm-Up Warm-Up MOBILITY ROUND 12 Toe Touch Jumping Jacks 12 Alt Plank to Pike Toe Taps 12 Alt Groiner W/ Twist 12 Good Mornings 12 Alt Scorpion Twists Into… 2-3 ROUNDS 7 Snatch Grip RDL 7 Elbow Punches 7 BTN Snatch Grip Push Press 7 Kip Swings 7 Ring…
SCFit – Thu, Jan 2 Suggested Warm-Up Warm-Up LINE DRILLS 25’ Alt. Knee Hugs 25’ Alt. Quad Stretch 25’ Hamstring Scoops 25’ Toy Soldier 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 200m Run Into… CHIPPER WARM-UP 8 Scap Pull-Ups 8 Alt. Lunges :30 Plank Hold 8 Hanging Lat Pressdowns 8…
SCFit – Wed, Jan 1 Suggested Warm-Up Warm-Up 1 ROUND 400m Run 10 Bodyweight Good Morning 5 Inch Worms 10 Lateral Hops Over Bar* 10/10 Adductor Rocks 10 Alt. Child’s Pose Lat Stretch 10 Alt. Cossack Squat 5 Broad Jumps into… 2 ROUNDS 6 Up-Downs Over Bar** 6 Jumping Squats 6 Deadlifts 6 Hang Muscle…
SCFit – Tue, Dec 31 Suggested Warm-Up Warm-Up 2 ROUNDS 8 Alt. 90-90 Hip Rotations 4/4 Moose Antlers 8 Calf + Tib Raises 8 Scap Pull-Ups Into… 2 ROUNDS 4 Air Squats + 4 Jump Squats 8 Empty Barbell Strict Presses 24 Single-Unders or Double-Unders 8 Kip Swings Workout of the Week – Performance HAPPY…
SCFit – Mon, Dec 30 Suggested Warm-Up Warm-Up 10/10 Front to Back Leg Swings 10/10 Side to Side Leg Swings 20 Lateral Line Hops 20 Sagittal Line Hops 16 Shoo the Chickens into… 200m Jog 10 Box Step-Ups 10 Deadbugs 12 Scap Push-ups 8 Up-Downs into… 100m Run 8 KB Goblet Box Step-Ups 10 Straight…
SCFit – Sun, Dec 29 Suggested Warm-Up Warm-Up 1 ROUND 400m Run 25’ High Knees 25’ Butt Kickers 25’ Figure 4 Stretch 25’ Walking Hamstring Stretch 200m Run Into… 1 ROUND 10 Goodmornings 8 Push Up to Pike 1:00 Farmer Hold Into… 10 Burpees 8 DB Strict Press 10 DBL DB Deadlifts 100m Farmer Carry…
SCFit – Sat, Dec 28 Suggested Warm-Up Warm-Up 1:00 EZ Bike Into… 5 Up/Down Dog 8 Groiners 5 Bootstrappers 10 Scap Pull-Ups Into… :45 Mod Bike Into… 12 Air Squats 10 Elbow Punches 5 Hang Muscle Cleans 5 Hang Power Cleans 10 Kip Swings Into… :30 Hard Bike Into… 5 Power Cleans 10 Front Squats…
SCFit – Fri, Dec 27 Suggested Warm-Up Warm-Up 1-2 ROUNDS 30 Mountain Climbers 25 Bunny Hops 20 Shoulder Taps 15 Scap Push-Ups 10 Glute Bridge Ups 10 Box Step Ups Into… 2 ROUNDS 6 SL KB RDL + 6 SL SA KB Bent Over Row 6 SL KB RDL + 6 SL SA KB Bent…
SCFit – Thu, Dec 26 Suggested Warm-Up Warm-Up PARTNER WARM-UP… AMRAP x 10 MINUTES 10 Plank Alt. Med. Ball Rolls* 10 Alt. Med. Ball Throws** 10 Synchro Sit-Ups 30 Double-Unders (Alt: 60 Single-Unders)*** *Both partners facing each other in a tall plank position. Partners will roll the med. Ball back and forth to each other….