SCFit – Sat, Mar 30 Warm-Up Warm-Up 1 ROUND 2:00 Bike 10 Groiners 5/5 Knees Over Toes Split Squat 10 Kip Swings Into… 2 ROUNDS 1:00 Bike 5 Air Squat + 5 Narrow Stance Squat 5 Clean Deadlift + 10 Elbow Punches 6 Big Kip Swings Extended Warm-Up – All EVERY 4:00 x 3 SETS…
SCFit – Fri, Mar 29 Warm-Up Warm-Up 2 ROUNDS 10 Jumping Jack Toe Touches 10 Calf Raises 10 Tib Raises 10 Alt. Elbow Punches 10 Strict Press Into… 2 ROUNDS 20 Single Unders (upgrade to Dubs in R2) 5/5 Leg Swings 5/5 Ankle Rolls 5 Hang Power Clean + Push Press Strength – Performance Split…
SCFit – Thu, Mar 28 Warm-Up Warm-Up 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral Hop 8 Empty BB RDL* 8 BB Upright Rows** *RND 2 complete 8 Empty BB Deadlifts. **RND 2 complete…
SCFit – Wed, Mar 27 Warm-Up Warm-Up GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt. Bird Dogs 12…
SCFit – Tue, Mar 26 Warm-Up Warm-Up 2 ROUNDS 8 Groiners 8 Push-Up to Pike 8 Ring Rows 8 Strict Press* Into… 2 ROUNDS 8 Kang Squats 8 Hand-Release Push-Ups** 8 Kip Swings 8 Front Squats*** * Push Press in Round 2 ** Pike Push-Ups in Round 2 *** Thrusters in Round 2 Extended Warm-Up…
SCFit – Mon, Mar 25 Warm-Up Warm-Up 1 ROUND 8 Cat Cows 6/6 Single Leg Glute Bridge-Ups 6/6 Split Squats 12 Good Mornings Into… 1 ROUND 12 Alt. Bird Dogs 12 Glute Bridge-Ups 6 Alt. Box Step-Overs 12 Barbell RDL Into… 1 ROUND 12 Alt. Scorpions 12 Alt. Glute Bridge March 6 Half Box Jumps*…
SCFit – Sun, Mar 24 Warm-Up Warm-Up 4 ROUNDS :20 Alt. Standing Marches (slow high knees) :10 Fast High Knees Into… 4 ROUNDS :20 Alt. Quad Stretch (slow butt kickers) :10 Fast Butt Kickers Into… AMRAP x 6 MINUTES (2-3 ROUNDS) 100m Jog 5 Lunge-Lunge-Squat 10 Alt. Plank Shoulder Taps 15 Glute Bridge-Ups (option for…
SCFit – Sat, Mar 23 Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 5 BB Hang High Pulls 10 Alt. Elbow Punches 10 Ring Rows Into… 2 ROUNDS 20 Single Unders 5 BB Good Mornings 10 Alt. Back Rack Elbow Punches 5 Scap Pull-Ups + 5 Kip Swings Strength – All Hang Power Clean…
SCFit – Fri, Mar 22 Warm-Up Warm-Up EMOM x 10 MINUTES (:40 on / :20 off) MIN 1 – Up-Downs MIN 2 – Alt. Single Leg RDL MIN 3 – Samson Lunges MIN 4 – Hang High Pulls MIN 5 – Push-Up to Pike After minute 5, repeat all movements for a second round. Strength…
SCFit – Thu, Mar 21 Warm-Up Warm-Up PARTNER WARM-UP AMRAP x 6 MINUTES* P1: Cal Row P2: 8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups Partner 1 will Row while Partner completes the 3 movements. They will switch upon partner 2’s completion. If no Partner, complete :45 of each movement in…