SCFit – Fri, May 17 Warm-Up Warm-Up 1 ROUND 200m Run 8 Lunge-lunge Squats 10 Scap Push-Ups 12 Cossack Squats Into… 1 ROUND 200m Run 8 Air Squats 10 Push-Ups 12 Elbow Punches Into… 1 ROUND 200m Run 8 Squat Jumps 10 Narrow Push-Ups 6 Clean Deadlifts + 6 Hang Muscle Cleans Strength – All…
SCFit – Thu, May 16 Warm-Up Warm-Up LINE DRILLS (25ft Each) Knees to Chest Heels to Butt Toe Touch Figure 4 Lateral Over and Under (Down + Back) Walking Lunge + Twist High Knees Butt Kickers Single Leg High Knee (Leg 1) Single Leg High Knee (Leg 2) Straight Legs Bounds Side Shuffle (Down +…
SCFit – Wed, May 15 Warm-Up Warm-Up MOBILITY ROUND 5 Inch Worm to Down Dog 6 Alt Groiner with a twist 5/5 Cat Cow 5/5 Book Openers * *Lay on side with one leg over the other, place palms together and then slowly open top hand to other side of body Into… 2 ROUND 1:00…
SCFit – Tue, May 14 Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 5 Inchworm + Push Up + Bootstrapper* 5/5 Groiner w/ Twist 10 90/90 Hip Openers 5 Tempo Air Squats (31X1) *Walk hands out to plank, do a push up, walk hands back to feet, grab toes, drop hips to a bootstrapper, bring hips back up,…
SCFit – Mon, May 13 Warm-Up Warm-Up 1 SET 12 Calf/Tib Raise 10 Push-Ups to Pike 7/7 Staggered Stance Good Morning 10 Alt. Deadbug Into… 1 SET 60 Single Unders :20 Top of Ring Support Hold 10 Barbell RDL :30 Tuck Hold Into… 1 SET 35 Double Unders or 60 Single Unders :20 Bottom of…
SCFit – Sun, May 12 Warm-Up Warm-Up 1 ROUND 100m Run :45 Plank 8/8 Bent Over Row 5 Inch Worm into Down Dog Into… 1 ROUND 200m Row or Run :30/:30 Side Plank 8/8 Single Arm Renegade Row 16 Piked Shoulder Taps Into… 1 ROUND 100m Run 16 DB Plank Taps 10 No Push-Up Renegade…
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…