SCFit – Wed, May 1 Warm-Up Warm-Up 2 ROUNDS 1:00 EZ Bike 10 Banded Pull Aparts 10 Banded Ws 5/5 Low to High Cross Body Banded Pull Aparts 10 Hollow Rocks 10 Arm Haulers Into… 2 ROUNDS :30 MOD Bike 5 Scap Pull-Ups 10 False Grip Ring Rows :10 Bottom of Dip Ring Hold Skill…
SCFit – Tue, Apr 30 Warm-Up Warm-Up LINE DRILLS 25ft of… Toe Walk Heel Walk Forward Hurdlers (kick leg back and bring up and around) Reverse Hurdlers (walking backward, hug knee to chest, open to side, and kick it backwards) Straight Leg Kicks Quad Stretch + Reach Butt Kickers High Knees Bear Crawl Quad Crawl…
SCFit – Mon, Apr 29 Warm-Up Warm-Up 2 ROUNDS 4/4 Groiners + Twist 12 Alt. Shoulder Taps 8 Scap Push-Up :15 Dead Hang 5 Scap Pull-Up Into… 1-2 ROUNDS 10 Air Squats 8 Up/ Down 6 Kip Swings 4 Push-Ups Strength – All Bench Press (3×10*) *Use the same Light-Mod Weight for All Sets. This…
SCFit – Sun, Apr 28 Warm-Up Warm-Up 3 ROUNDS 50m Run* 6/6 Split Squats 6 KB Deadlift 6 Step Ups *Increase pace each round, finishing at workout pace (Light, Mod, Fast) Workout – All EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 100m Sprint MIN 2 – :45 Russian KB Swing (Athlete Choice,…
SCFit – Sat, Apr 27 Warm-Up Warm-Up 2 ROUNDS 8/6 Cal Row 6 Jefferson Curls 6 High Hang High Pulls 6 Strict Press (Elbow Punches as needed) 6 Alt. Groiners 6 Supermans Into… 2 ROUNDS 8/6 Cal Row 6 Clean Deadlifts 6 High Hang Muscle Cleans 6 Push Press 6 Cat Cows 6 Hollow Rocks…
SCFit – Fri, Apr 26 Warm-Up Warm-Up 1 ROUND 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs Into… 1 ROUND 5 Burpees 5 Lunge+Lunge+Squat (w/ DB or BB) 10 Elbow Punches w/ BB Strength – Performance…
SCFit – Thu, Apr 25 Warm-Up Warm-Up 1 ROUND 100m Run 10 Alt. Groiners :30 Plank 10 Good Morning Into… 1 ROUND 100m Run 10 Alt. Box Step-Ups 20 SB Plank Taps 10 SB Deadlifts Into… 1 ROUND 200m SB Run (SB Optional) 10 Box Jumps 10 Sit-Ups 10 Slam Balls Partner Workout – All…
SCFit – Wed, Apr 24 Warm-Up Warm-Up 1 ROUND 10 PVC Pass Throughs 10 Scap Push-Up 10 Ring Row Into… 1 ROUND 10 PVC Scarecrow to Press 16 Piked Shoulder Taps 10 Scap Pull-Up Into… 1 ROUND 10 PVC Muscle Snatch 6 Push-Up to Pike 6 Kip Swings Skill – All EMOM x 6 MINUTES…
SCFit – Tue, Apr 23 Warm-Up Warm-Up 2 ROUNDS 10 Calf + Tib Raises 10 WB Lunges 20 Bunny Hops 10 WB Strict Press 30 Single Unders 10 WB Front Squats Into… 2 ROUNDS :20 Double Under Practice 10 Wall Ball Thrusters* 10 Push-Ups 5/5 Moose Antlers *RND 2, complete 10 Wall Balls. Strength –…
SCFit – Mon, Apr 22 Warm-Up Warm-Up 2 SETS :45 Bike (Moderate Pace) 8/8 Split Squat 10 Alt. Elbow Punches 10 Scap Pull-Ups Into… 2-3 SETS (TIME PERMITTING) :30 Bike (Hard Pace) 10 Alt. Lunges 10 Ring Rows 10 Tuck Up or V-Ups Extended Warm-Up – All EMOM x 9 MINUTES MIN 1 – 6-8…