SCFit – Thu, Feb 8 PLACE YOUR ORDER TODAY FOR YOUR 2024 OPEN SHIRTS! Orders end 2/10 at 5pm Warm-Up Warm-Up EMOM x 9 MINUTES MIN 1 – 150m Run MIN 2 – :40 Alt. Samson Lunge MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top MIN 4 – 150m Run MIN…
SCFit – Wed, Feb 7 PLACE YOUR ORDER TODAY FOR YOUR 2024 OPEN SHIRTS! Orders end 2/10 at 5pm Warm-Up Warm-Up 2 ROUNDS 1:00 Cal Bike (EZ-MOD Pace) 5 SLOW Calf+Tib Raises 20 Bunny Hops* 5 Push-Up to Pike *RND 2 complete 30 Single Unders. Into… ON A 5:00 RUNNING CLOCK… 10/10 Single Leg Single…
SCFit – Tue, Feb 6 Warm-Up Warm-Up SUGGESTED MOBILITY ROUND 8 Bootstrappers 10 Glute Bridge-Ups 8 Cat Cows 10 Squat with Thoracic Rotation Into… 1 ROUND 10 Lunge-Lunge-Squats :30 Dead Hang 10 Scap Pull-Ups Into… 1 ROUND 10 Air Squats 6/6 Single Arm Ring Rows 10 Kip Swings Into… 1 ROUND 10 Jump Squats 10…
SCFit – Mon, Feb 5 Warm-Up Warm-Up TABATA (8 ROUNDS → :20 WORK // :10 REST) MOVT 1 – Cat/Cows MOVT 2 – Alt. Step-Ups MOVT 3 – KB Deadlifts MOVT 4 – Up-Downs Into… 2 ROUNDS 6 Empty Barbell RDLs 6 Box Jumps 6/6 Single Arm Russian KB Swings 6 Burpees Workout – Performance…
SCFit – Sun, Feb 4 Warm-Up Warm-Up 1-2 ROUNDS 8 Alt. 90/90 Hip Rotations 8 Yoga Push-Ups 8 Kang Squats Into… EMOM x 4 MINUTES MIN 1 – :30 Row (22-24 SPM) + :30 EZ Row MIN 2 – :30 Row (24-26 SPM) + :30 EZ Row MIN 3 – :30 Row (26-28 SPM) +…
SCFit – Sat, Feb 3 Warm-Up Warm-Up 1 Round 20 Toe Touch Jumping Jacks 8 Push-Up to Pike 10 Barbell Good Mornings 10 Strict Press Into… 1 Round 20 Toe Touch Jumping Jacks 10 Scap Push-Ups 10 Squat Jumps 10 Hand Release Push-Ups Into… 1 Round 20 Toe Touch Jumping Jacks 10 Pike Push-Ups 10…
SCFit – Fri, Feb 2 Warm-Up Warm-Up RUNNING WARM-UP 200m Run 25’ High Kicks 25’ Cherry Pickers 25’ Walking Samson Lunges 25’ Rvs Walking Lunges w/twist into… 200m Run 25’ High Knees 25’ Butt Kickers 25’ Inch Worms 25’ Slinkies* into… 200m Run 25’ Toe Walk 25’ Heel Walk 25’ High Skips 25’ Broad Skips…
SCFit – Thu, Feb 1 Warm-Up Warm-Up 1 ROUND 30 Mountain Climbers 30 Bicycle Crunches 20 Crunches 20 Shoulder Taps 10 Scap Push-Ups 10 Groiner + Twists into… 2 ROUNDS 12 PVC Pass Throughs 10 Up-Downs 8/8 Split Stance PVC RDL 6 PVC High Hang Muscle Snatch* 4 Inch Worms + Push-Up *2nd Round perform…
SCFit – Wed, Jan 31 Warm-Up Warm-Up MOBILITY (4:00 CAP) 1-2 ROUNDS (Time Permitting) 8 Alt. Groiners 8 Cat Cows 8 Bootstrappers 8 Push-Up to Pike WORKOUT SPECIFIC WARM-UP (6:00 CAP) 2 ROUNDS 6 Lunge + Lunge + Air Squat 6 Up-Downs 6 Med Ball Sit-Ups Into… 2 ROUNDS 8 Med Ball Front Squats 8…
SCFit – Tue, Jan 30 Warm-Up Warm-Up BIKE SPECIFIC WARM-UP* MIN 1 – :30 Arms Only / :30 Legs Only MIN 2 – Arms + Legs RPM 50-60 MIN 3 – Arms + Legs RPM 55-65 MIN 4 – Arms + Legs RPM 60-70+ *By the end of the 4:00 everyone should have a RPM…