SCFit – Tue, Jul 9 Warm-Up Warm-Up *GENERAL WARM-UP* EMOM x 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – 10 Step Ups + 6 Box Push-Ups into… *FINISHER/SHOULDER PREP* EVERY 3:00 x 3 SETS 12/12 Single Arm DB…
SCFit – Mon, Jul 8 Warm-Up Warm-Up 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all…
SCFit – Sun, Jul 7 Warm-Up Warm-Up AMRAP x 3 MINUTES 3 Scap Pull-Ups 3 Scap Push-Ups 3 Push-Up to Down Dog Into… AMRAP x 3 MINUTES 3 Vertical Jumps (Soft Landing in ¼ Squat) 3 Reps of Lunge-Lunge-Squat 3 Slow DBL DB or KB Deadlifts Workout – All 4 SETS* (Time) 10 Toes to…
SCFit – Sat, Jul 6 Warm-Up Warm-Up GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP* 2 ROUNDS 10 Toe…
SCFit – Fri, Jul 5 Warm-Up Warm-Up EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For the third round,…
SCFit – Thu, Jul 4 Warm-Up Warm-Up AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Team 1776 (Time)…
SCFit – Wed, Jul 3 Warm-Up Warm-Up 1-2 ROUNDS 4 Jefferson Curls 6 Down Dog + Up Dog 8/8 Single Leg RDLS Into… 1-2 ROUNDS 200/150m Row 10 Alt. Deadbugs 10 Glute Bridge Ups 200/150m Row 10 Alt. Bird Dogs 5/5 Single Leg Glute Bridge Ups Workout – Performance FOR TIME (Time) 1500/1250m Row 50…
SCFit – Tue, Jul 2 Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Piked Toe Taps 10 PVC Pass Throughs 10 Air Squats Into… 2 ROUNDS 8 Up-Downs 10 PVC Scarecrow Snatches* 10 PVC BTN Push Press 8 WB Front Squats** *RND 2: Complete 10 PVC Muscle Snatch **RND 2: Complete 8 WB…
SCFit – Mon, Jul 1 Warm-Up Warm-Up 2 ROUNDS 100m Jog 10 Alt. Step-Ups 10 Up-Downs 10 Ring Rows Into… 2 ROUNDS 100m Run 8 Box Jumps 6 Burpees 8/8 Hand Over Hand Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… Practice Rope Climbs* *Focus on fully opening the hips before repositioning the…
SCFit – Sun, Jun 30 Warm-Up Warm-Up 2 ROUNDS16 Toe Touch Jumping Jack 12 Glute Bridges 8 Tuck-Ups 4 Inch Worms w/ Push-Up Into… 2 ROUNDS 16 Cross-Body Toe Touch Jumping Jacks 6/6 Split Squats 8 V-Ups 4 Double Push-Ups to Pike Workout – All 5 SETS* (AMRAP – Rounds and Reps) AMRAP x 3…