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…
SCFit – Sun, Dec 3 Warm-Up Warm-Up 1 ROUND 1:00 Row RPE 4/5 (Legs Only) 10 Scap Push-Ups 10 Alt. Samson Lunges 10 Slam Ball Deadlifts* *5 w/ hinge variation, then 5 w/ squat variation. Into… 1 ROUND 1:00 Row RPE 5/6 (Legs + Body) 8 Push-Up to Pike 4/4 Split Squat 8 Slam Ball…
SCFit – Sat, Dec 2 Warm-up RUNNING PREP (6:00 MINUTES) 200m Run 25’ Calf Walk 25’ Side Lunges 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers 25’ High Kicks 400m Run Into.. 2-3 ROUNDS (Time Permitting) 5 Cat/ Cows 5 Sumo Good Mornings + 5 Sumo Squats* 10 Tuck-Ups w/ :01 Pause at Top…
SCFit – Fri, Dec 1 Warm-up OPTIONAL MOBILITY ROUND 10 Alt. 90-90 Hip Rotations (option for Alt. Groiners) 10 Alt. Deadbugs 10 Alt. Plank Shoulder Taps 10 Alt. Bird Dogs Into… 1 ROUND 10 Air Squats* + 10 Jumping Air Squats 10 Alt. Elbow Punches w/Barbell** 5 Up-Downs + 5 Burpees 20 Lateral Hops over…