SCFit – Sat, May 11 Warm-Up Warm-Up 1 ROUND 6 Bootstrappers 8 Squat with a T Spine Twist :30 Active Hang 200m Run Into… 2 ROUNDS 6 Med Ball Front Squats 8 PVC Pass Throughs 10 Scap Pull-Ups (Kip Swings on Round 2) Into… 1 ROUND 6 Wall Balls 8 PVC OHS 10 Ring Rows…
SCFit – Fri, May 10 Warm-Up Warm-Up AMRAP x 4 MINUTES 5 Up-Downs 10 Scap Push Ups 5/5 Moose Antlers 10 Alt Box Step Ups Into… AMRAP x 4 MINUTES 5 Burpees 10 Banded Pull Aparts* 5 Tempo Push-Up (31X1) 10 Alt Groiners 5 Box Jumps *Start with Pull Aparts across the chest. Switch halfway…
SCFit – Thu, May 9 Warm-Up Warm-Up 1 ROUND 1:00 Row (Arms Only) 10 Alt. Samson Lunges 10 Scap Pull-Ups 10 Alt. Deadbug Into… 1 ROUND 1:00 Row (Legs+Hip Only) 10 Alt. Bodyweight Lunges 10 Kip Swings 10 Tuck-Ups Into… 1 ROUND 1:00 Row (Stroke Rate @ 24s/m-26s/m) 10 DB Farmer Alt. Lunges 10 Strict…
SCFit – Wed, May 8 Warm-Up Warm-Up 1 ROUND 5 Cat Cows 5/5 Moose Antlers :20 Superman 10 Alt. Deadbug 10 Bodyweight Good Mornings Into… 2-3 ROUNDS 7/5 Cal Bike 5 SA KB Deadlift + 5 SA KB Swings + 5 SA KB Clean* *Perform all KB movements with one arm and then all KB…
SCFit – Tue, May 7 Warm-Up Warm-Up AMRAP x 8 MINUTES 100m Run 8/8 Leg Swings 8/8 Ankle Rotations 8 Bootstrap Squats 8 PVC Pass Throughs 8 PVC/BB Elbow Punches Strength – Performance Overhead Squat (ON A 20:00 RUNNING CLOCK… Build to a 3-Rep Max Overhead Squat) (Score is Weight) Week 6 of 6 Strength…
SCFit – Mon, May 6 Warm-Up Warm-Up AMRAP x 6 MINUTES 10 Calf Raises + Tib Raises* 10 Banded Pull Throughs** 10 Alt. Skater Hops 5/5 Single Leg (KB) RDLs *1 Rep = 1 Calf Raise + 1 Tib Raise **Loop a band on an upright, between hip and knee height. With back to the…
SCFit – Sun, May 5 Warm-Up Warm-Up AMRAP x 5 MINUTES 5 Med Ball Front Squat 5 BB Push Press 5 Plank to Pike 5 Hollow Rocks 5 Scap Pull-Ups Into… AMRAP x 5 MINUTES 5 Med Ball Thrusters 5 BB Push Jerks 5 Push-Up to Pike 5 Supermans 5 Kip Swings Workout of the…
SCFit – Sat, May 4 Warm-Up Warm-Up 3 ROUNDS 100m Run 10 Box Jump Prep* 10 Squat Prep** 5 High Hang Muscle Clean *10 Jumps + 10 High Jump → 8 Step Overs → 6 Box Jump Overs (practice different box heights) **10 Alt. Groiners → 10 Alt. Cossack Squats → 10 Air Squats Strength…
SCFit – Fri, May 3 Warm-Up Warm-Up 2 ROUNDS :45 Rowing* 10 Scap Push-ups 6 Push-Up to Pike 6 Cat/ Cows *RND 1 = Legs / RND 2 = Legs + Body Into… 2 ROUNDS :45 Rowing* 5 Inchworm + Push-Up 10 Alt. Bird Dogs 10 Up-Downs** *RND 1 = Arms + Body / Full…
SCFit – Thu, May 2 Warm-Up Warm-Up GENERAL WARM-UP 1 ROUND 12 Toe Touch Jumping Jack 6/6 Single Arm DB RDL 6/6 Split Squat 12 Alt. Deadbug Into… 1 ROUND 20 High Jump Single Unders 20 Fast Single Unders 6/6 Single Arm DB Upright Row 12 Alt. Lunges :30 Plank Into… 1 ROUND 40 Double…