SCFit – Wed, Dec 13 Warm-Up Warm-Up 1 ROUND 100m Jog 10 PVC Pass Throughs 10 Bird Dogs 10 Scap Pull-Ups Into… 1 ROUND 100m Jog 10 Snatch Grip BTN Push Press (PVC or BB) 10 Dead Bugs 10 Kip Swings Into… 1 ROUND 100m Run 10 Hang Muscle Snatch (PVC or BB) 10 Sit-Ups…
SCFit – Tue, Dec 12 Warm-Up Warm-Up 1 ROUND (MIN 0-4) 2:00 Bike 6 Cat/Cows 6 Elevated Calf Raises (pause in bottom of stretch) 6 Alt. 90-90 Hip Rotations 6 Bootstrappers Into… AMRAP x 4 MINUTES 6/4 Cal. Bike (increase pace every round) 4 Air Squats + 4 Jumping Squats 4 Burpees Strength – All…
SCFit – Mon, Dec 11 Warm-Up Warm-Up 3 ROUNDS GENERAL WARM-UP 10/10 Single Leg Calf Raises* 30 Single Unders** 5 Push-Up to Pike 10 Scap Push-Ups *On set 3 switch to 15 Tibia Raises. **RND2 complete Tall Jump Single Unders, RND 3 complete 30 Double Unders / 30 Fast Single Unders. Into… 2-3 SET SPECIFIC…
SCFit – Sun, Dec 10 Warm-Up Warm-Up 1 ROUND 1:00 Cal Bike (Easy Pace) 16 Alt. Shoulder Taps 10 Shoulder Rotations (Forward & Backwards) 100m Run Into… 1 SET 1:00 Cal Bike (Mod Pace) 8/8 Single Arm Bent Over Row 8 Knee Push-Ups 100m Run Into… 1-2 SETS (Time Permitting) :30 Cal Bike (Fast Pace)…
SCFit – Sat, Dec 9 Warm-Up Warm-Up 1 ROUND 6 Cat Cow 8 Clean Deadlifts 10 Elbow Punches :20 Dead Hang Into… 1 ROUND 6 Hang Muscle Cleans 8 Box Step Overs 10 Scap Pull Ups 12 Ring Rows Into… 1 ROUND 6 Hang Power Cleans 8 Box Jump Overs 6 Kip Swings + 6…
SCFit – Fri, Dec 8 Warm-Up Warm-Up GENERAL WARM-UP AMRAP x 6 MINUTES 200/150m Row 20 Jumping Jacks 10 Alt. Lunges 8 Up-Downs Into… 2-3 ROUNDS (Time Permitting) 5 SLOW Good Mornings 4 Alt. Groiners + Thoracic Twist 5 Kang Squats 5 SLOW Air Squats 5 Jumping Air Squats Strength – All Back Squat (12-10-8*)…
SCFit – Thu, Dec 7 Warm-Up Warm-Up 1 ROUND MOBILITY FLOW 10 Alt. Samson Lunges 10 Alt. Bird Dogs 10 SLOW Alt. Cossack Squats 5 Scap Push-Up to Pike 5 Cat Cows Into… GENERAL WARM-UP 2-3 ROUNDS (Time Permitting) :45 Cardio Choice 10 Push-Ups (Knees or Toes)* 8 KB Deadlifts 6 KB Around the Worlds…
SCFit – Wed, Dec 6 Warm-Up Warm-Up *GENERAL WARM-UP* 1 ROUND 10/10 Big Arm Circles 10/10 Leg Swings 5/5 Moose Antlers 5 Push Up to Pike 10 V-Ups/Tuck-Ups 10 Scap Pull-Ups into… *SPECIFIC WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 8 Kip Swings 6 Muscle Cleans 6 Strict Press into… 1 ROUND (Time Permitting)…
SCFit – Tue, Dec 5 Warm-Up Warm-Up 1 ROUND 20 Calf Raises 10 Alt. Cossack Squats 10 Glute Bridges 10 Wall Ball Front Squat Into… 1 ROUND 20 Tibia Raises 10 Alt. Groiners 10 Barbell Good Mornings 10 Wall Ball Push Press Into… 1 ROUND (Time Permitting) 40 Fast Single Unders 10 Bootstrap Squats 10…
SCFit – Mon, Dec 4 Warm-Up Warm-Up 2 ROUNDS 4 x 25’ Side Shuffles 6 Inch Worms 8 Tuck-Ups 10 Hand Over Hand Ring Rows (switch hands @ 5 reps) Into… 2 ROUNDS 2 25’ Run + 25’ Back Pedal 4 Up-Downs 6/6 S.A. Ring Rows 8 Strict Knee Raises Skill – All ON AN…