SCFit – Wed, Dec 20 Warm-Up Warm-Up 2:00 Row into… AMRAP x 6 MINUTES 6 Alt. 90-90 Hip Rotations 6 Plate Squats* 6 Bodyweight Jumping Air Squats 6/6 Plate Around the Worlds Into… 1:00 Row (aim to get 20/15+ or 15/12+ calories) *Hug the plate into the chest when standing; press the plate away from…
SCFit – Tue, Dec 19 Warm-Up Warm-Up 200m Team Run Into… 2 ROUNDS 10 Lunge + Twist 8 Up-Downs w/ Pause in Plank 6 Tall Jumps Into… 2 ROUNDS 8 Alt. Step-Ups 6 Push-Up to Pike 4 Burpees Into… 200m Team Run Workout – All AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 16…
SCFit – Mon, Dec 18 Warm-Up Warm-Up GENERAL WARM-UP 3 ROUNDS (:20 ON/ :10 OFF)* Toe Touch Jumping Jacks Lunge + Twist Jumping Squats Alt. V-Ups *1 RND = MOVT 1 – MOVT 4. SPECIFIC WARM-UP 1-2 ROUNDS (Time Permitting) 10 Alt. Groiners + Twist 5 Clean Deadlift 10 Elbow Punches 5 OH Presses Workout…
SCFit – Sun, Dec 17 Warm-Up Warm-Up AMRAP x 7 MINUTES 1:00 Cal Row 6 Slow Ring Rows 6/6 DB Upright Row 6/6 DB Arnold Press 12 Alt. V-Ups Workout – Performance AMRAP x 14 MINUTES (AMRAP – Rounds and Reps) 5 Strict Pull-Ups 8 Alt. DB Hang Power Clean to Overhead (50/35)* 12/10 Cal…
SCFit – Sat, Dec 16 Warm-Up Warm-Up 2 ROUNDS 10 Up-Downs 8 Lateral Box Step-Overs 8 Alt. Lunges 10 Tuck-Ups Into… 1-2 ROUNDS (Time Permitting) 5 Burpees 6 Box Jump Overs 6 Air Squats 6 V-Ups 12 Alt. Elbow Punches Workout – Performance “TOMBSTONE” (Time) EVERY 4:00 x 4 SETS 12 Burpee Box Jump Overs…
SCFit – Fri, Dec 15 Warm-Up Warm-Up LINE DRILLS (25FT EACH) Knees to Chest Heels to Butt Leg Cradles Shoo the Chicken High Knees Butt Kickers Carioca Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 10 Glute Bridges 10 Slow Deadbugs 10 BB Good Mornings Strength – All Deadlift (ON A 22:00 RUNNING CLOCK… Build to…
SCFit – Thu, Dec 14 Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice (RPE 5) 10 Alt. Samson Lunges 10 BW Good Mornings 10 Dead Bugs Into… 2 ROUNDS 1:00 Cardio Choice (RPE 7) 5/5 SB Split Squats 10 SB Deadlifts 10 Bird Dogs Workout – All AMRAP x 24 MINUTES (Calories) Max Cal Machine of…
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…