SCFit – Sun, Apr 21 Warm-Up Warm-Up 2 ROUNDS200m Run 10 BB Clean Deadlifts 8 BB Alt. Elbow Punches 6 BB Strict Press 4 Alt. Groiners Into… 2 ROUNDS 200m Run 10 BB Snatch Deadlifts 8 BB BTN Push Press 6 PVC Pass Throughs 4 Cat Cows Workout of the Week – Performance “AVA” (AMRAP…
SCFit – Sat, Apr 20 Warm-Up Warm-Up EMOM x 5 MINUTES (:40 ON /:20 OFF) MIN 1 – Single Unders MIN 2 – Single Leg Single Unders (:20 per leg) MIN 3 – Run In Place Single Unders MIN 4 – Scissor Kick Single Unders MIN 5 – Single Unders Into… 1 ROUND 1:00 Row…
SCFit – Fri, Apr 19 Warm-Up Warm-Up 1 ROUND 10 Toe Touch Jumping Jacks 10/10 Big Arm Circles (Forward + Backwards) 10 Banded Pull Aparts 10 Banded Lat Pull-Downs 10/10 Banded Dante Rows 10 Hollow Rocks Into… 1 ROUND 8 Shoulder Taps 8 Scap Push-Ups 8 Up-Downs 8 Scap Pull-Ups Into… 1 ROUND 6 Push-Ups…
SCFit – Thu, Apr 18 Warm-Up Warm-Up 1:00 Cardio Choice (Run, Bike, Row or Ski) Into… 2-3 ROUNDS :40 Plank* 6/6 Reverse Lunge with arm overhead** :20/:20 Side Plank 5/5 Unweighted Turkish Sit-Up** *DB Slides the 2nd ROUND ** Add light DB 2nd ROUND Into… 1:00 Cardio Choice (Run, Bike, Row or Ski) Workout –…
SCFit – Wed, Apr 17 Warm-Up Warm-Up 1 ROUND 20 Toe Tap Jumping Jacks 10 PVC Pass Throughs 10 Box Step Overs 10 Air Squats Into… 1 ROUND 10 Up-Downs 10 Behind the Neck Snatch Grip Strict Press 10 Box Jumps (Low Landing) 10 Med Ball Front Squats Into… 1 ROUND 10 Squat Jumps 10…
SCFit – Tue, Apr 16 Warm-Up Warm-Up 2 ROUNDS :20 Jumping Jacks :20 Forward + Backward Legs Swings (:10 Each Leg) :20 Crossbody Leg Swings (:10 Each Leg) :20 Butt Kickers :20 Good Mornings :20 Glute Bridge Ups Into… AMRAP x 5 MINUTES 200m Run 10 Barbell RDL 10 Bird Dogs Strength – All Deadlift…
SCFit – Mon, Apr 15 Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Banded Lat PushDowns 5 Scap Pull-Ups 10 Empty BB Strict Presses Into… 2 ROUNDS 15/12 Cal. Bike 10 Kip Swings 5 Tuck-Up + V-Up (1 Rep = Tuck-Up + V-Up) 10 Empty Barbell Push Press Skill – Performance EMOM x 5 MINUTES* 1…
SCFit – Sun, Apr 14 Warm-Up Warm-Up 1 ROUND 200m Run 5/5 Leg Swings (Forwards/Backwards + Side-to-Side) 10 Slamball Deadlifts 10 Scap Push-Ups Into… 1 ROUND 200m Run 10 Heel Sweepers 10 Slamball Ground to Overhead 10 Hand Release Push-Ups Into… 1 ROUND 200m Run 10 Good Mornings 10 Slam Balls 10 Push-Ups Workout –…
SCFit – Sat, Apr 13 Warm-Up Warm-Up 1-2 ROUNDS 8 Alt. Groiners 8 Scap Pull-Ups 8 Good Mornings (add plate in 2nd round) 8 Push-Up to Pike Into… 1-2 ROUNDS 10 Alt. Step-Ups 5 Jumping Pull-Ups (or 5 Ring Rows) 10 Russian KB Swings 10 Walking Lunges Into… 1-2 ROUNDS 10 Med. Ball Front Squats…
SCFit – Fri, Apr 12 Warm-Up Warm-Up 2 ROUNDS 8 Cal Row (RND 1 @24-26s/m, RND 2 @26-28s/m) 8 Alt Groiners 8 Kang Squats 8 Plate Squats* *Hold a 10-15# plate at the chest, push it away while sitting into a squat, bring it back to the chest on the way up from the squat…