SCFit – Sun, Jul 21 Warm-Up Warm-Up 4 ROUNDS :20 Bike* :10 Rest *Increasing pace (EZ → Mod → Hard → Sprint) Into… 2 ROUNDS 10 Banded Pull Aparts 10 Scap Pull-Ups 10 KB Sumo Deadlift :10 Tuck Hold Into… 1-2 ROUNDS 20 Alt. Shoulder Taps** 10 Ring Rows 5 Scap Pull-Ups 5 KB Upright…
SCFit – Sat, Jul 20 Warm-Up Warm-Up OPTIONAL MOBILITY 5 Down Dog to Cobra 5/5 Groiner with Twist 5/5 Samson Lunge 5/5 Cat-Cow 5 90/90 Rotations Into… 2 ROUNDS :20 Bottom of WB Squat Hold 10 WB Push Press 10 WB Front Squats 5 Up-Down + Shoulder Taps :20 Hollow Hold Into… 1-2 ROUNDS 7…
SCFit – Fri, Jul 19 Warm-Up Warm-Up 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners w/hip circles 10 Alt. Step-Overs 10 Kang Squats Into… AMRAP x 4 MINUTES 4 Low Landing Box Jumps 4 Empty BB Clean Deadlifts 4 Empty BB Strict Press Up &…
SCFit – Thu, Jul 18 Warm-Up Warm-Up 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6/6 KB/DB Suitcase Deadlift 12 Scap Push-Ups 12 Alt. Shoulder Taps Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – KB/DB Suitcase Hold* MIN 2 – Cal Bike (Workout Pace) MIN 3 – V-Ups/Tuck-Ups MIN 4…
SCFit – Wed, Jul 17 Warm-Up Warm-Up 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front Squats* 5 Push Press* 5 Kip Swings *Combine for 10 Thrusters in Round 2 Strength – All Back Squat…
SCFit – Tue, Jul 16 Warm-Up Warm-Up 25ft LINE DRILLS… Side Shuffle (down+back) Floor Scrapers (down) Quad Stretch with Calf Raise (back) Carioca (down+back) Samson Lunges (down) Straight Leg Kick (back) Butt Kickers (down) Forward Lean High Knees (back) Into… 200m Jog*Optional/Time Permitting Into… 2 ROUNDS 50 Single Unders* 5 DBL DB Deadlift 10 Alt…
SCFit – Mon, Jul 15 Warm-Up Warm-Up 1 ROUND 6 Cat Cow 6 Groiners + ½ Split 10 PVC Pass Throughs 10 Snatch Grip BTN Strict Press Into… 1 ROUND 6 Slow Arm haulers 6 Bootstrappers 10 PVC Cuban Press 10 Power Snatch Balance Into… 6 Snatch Deadlifts 6 Hang Muscle Snatch 10 V-Ups 10…
SCFit – Sun, Jul 14 Warm-Up Warm-Up DYNAMIC RUNNING WARM-UP 200m Run 25’ Toe Walk 25’ Heel Walk 25’ High Knees 25’ Butt Kickers 25’ Alt. High Kicks 25’ Figure 4 Stretch 25’ Right Side Karaoke 25’ Left Side Karaoke 200m Run Into.. 2 SETS 10/10 Bent Over Row :30 Plank 16 Alt. Shoulder Taps…
SCFit – Thu, Jul 11 Warm-Up Warm-Up 2 ROUNDS 50’ Side Shuffles (25’ down/ 25’ back) 25’ Forward Run 25’ Back Pedal 10 Alt. Plank Shoulder Taps 5 Tuck-Ups + V-Ups 5/5 Single Arm Ring Row Into… 3-4 SETS (:20 ON/:10 OFF) MOVT 1 – Up-Downs MOVT 2 – Kip Swings MOVT 3 – Ring…
SCFit – Wed, Jul 10 Warm-Up Warm-Up 1 ROUND 10 PVC Pass Thrus 50 Single Unders 10 Barbell BTN Snatch Grip Strict Press 5 Push-Up to Pike Into… 1 ROUND 5 PVC Cuban Press 20/20 Single Leg Single Unders 10 PVC OHS 5 BB Snatch Deadlifts Into… 1 ROUND 1:00 Jump Rope Practice (Singles or…