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SCFit – Mon, Jan 29 Warm-Up Warm-Up 1 ROUND 5 Cat/Cows 10 Alt. Cossack Squats 10 Alt. 90-90 Hip Rotations 5 Jefferson Curls Into… AMRAP x 6 MINUTES 10/8 Cal. Row 10 Bodyweight Alt. Lunges 10 Alt. Elbow Punches w/Barbell 10/10 Single Leg Glute Bridge-Ups Workout – Performance EVERY 2:00 x 5 SETS (AMRAP –…

SCFit – Sun, Jan 28 Warm-Up Warm-Up DOUBLE UNDER WARM-UP (:15 ON / :15 OFF) -Single Unders -Single + Single + High Jump -Single + High Jump -High Jumps -Single + Single + Double Under -Single + Double Unders -Double Unders (first practice set) -Double Unders (second practice set) into… 1 ROUND 3/3 Lateral Step…

SCFit – Sat, Jan 27 Warm-Up Warm-Up 3-4 ROUNDS (7:00 CAP) 200m Run 8 Up-Downs 8 Barbell Deadlifts 8 Barbell Upright Rows 8 Push-Up to Pike Hero Workout – Performance Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mile…

SCFit – Fri, Jan 26 Warm-Up Warm-Up 1 ROUND 8 Bootstrappers 10 Plank to Pike 8 90/90 Hip Rotations 20 Toe Touch Jumping Jacks Into… 1 ROUND 8 Good Mornings 20 Plank to Toe Taps* 8 Alt. Groiners 20 Mountain Climbers Into… 1 ROUND 10/10 Single Leg Glute Bridge Ups :30 High Plank 10 Pause…

SCFit – Thu, Jan 25 Warm-Up Warm-Up 2 SETS 10 Supinated Banded Pull Aparts 5/5 Banded Crossbody Pull Aparts 10 Scap Pull-Ups 10 Hollow Rocks Into… 2 SETS (3 SETS TIME PERMITTING) :45 Bike (RPE 5/6) 10 False Grip Ring Rows 10 Sit-Ups Skill – All EMOM x 8 MINUTES Complete Gymnastics Option* *Gymnastics Options……

SCFit – Wed, Jan 24 Warm-Up Warm-Up EMOM x 6 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide Rowing (Slight knee bend) MIN 4 – Full Slide Rowing (SPM 20-24) MIN 5 – Full Slide Rowing (SPM 22-26) MIN 6…

SCFit – Tue, Jan 23 Warm-Up Warm-Up 2 ROUNDS 8 Step-Ups 8 Alt. Elbow Punches 8 BB Strict Press 8 Tuck-Ups / Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 8 Box Jumps 8 Alt. Back Rack Elbow Punches 8 BTN Strict Press 8 V-Ups / Tuck-Ups 8 Kip Swings Strength Shoulder Press (ON A 12:00…

SCFit – Mon, Jan 22 Warm-Up Warm-Up 200m Jog 25’ High Kicks 25’ Walking Single Leg Good Mornings 25’ Toe Walk 25’ Heel Walk 200m Run Into… 2 ROUNDS 6 Empty Barbell RDLs 6 Empty Barbell Upright Rows 6 Alt. Elbow Punches 6 Vertical Jumps Workout – Performance 3 ROUNDS FOR TIME (Time) 400m Run…

SCFit – Sun, Jan 21 Warm-Up Warm-Up 1 ROUND 1:00 Bike 8 Scorpions 8 Cossack Squats 10 Deadbugs Into… 1 ROUND 1:00 Bike 8 Scap Push-Up + Shoulder Taps* 8/8 Split Squats 10 Bird Dogs *Athletes perform 1 Scap Push-Up, then 1 Shoulder Tap on each side. Into… 1 ROUND 1:00 Bike 8 Tempo Push-Ups…

SCFit – Sat, Jan 20 Warm-Up Warm-Up 2 ROUNDS 50 Single Unders 10 Alt. Lunges 10 Ring Rows 5 Scap Pull-Ups Into… 2 ROUNDS :30 Double Unders* 7 BB Front Squats 7 BB Strict Press or Push Press 7 Challenging Ring Rows 7 Kip Swings *Option for Single-Single-Double Unders. Skill – All 4 SETS* 3…