SCFit – Sat, Nov 18 Warm-up 1 ROUND1:30 Cal Bike10 Calf + Tib Raises20 Bunny Hops10 Sumo Stance Good Mornings10 Alt. BB Elbow PunchesInto…2 ROUNDS:45 Cal Bike30 Single Unders*10 BB RDLs10 BB Upright Rows*RND2, complete 15 Tall Jump Single Unders. Weightlifting Metcon (Weight) STRENGTH (ALL)EVERY 2:00 x 5 SETS*1 Power Clean +2 Hang Power Clean*Start…
SCFit – Fri, Nov 17 Warm-up (OPTIONAL) MOBILITY PREP 1-2 SETS (TIME PERMITTING)10 Cat Cows10 Alt. Groiners10 Alt. Ankle Rocks from Deep Squat10 Alt. Squat ReachInto…1 ROUND10 Scap Push-Ups10 Alt. Lunges10 WB Front Squats10 WB Push PressInto…2 ROUNDS8 Push-Ups8 Alt. Jumping Lunges8 Wall Balls Weightlifting Back Squat (Weight) STRENGTH (ALL)10-8-6 | 8-6-4*Back Squats*Start Light and…
SCFit – Thu, Nov 16 Warm-up PART I) GENERAL WARM-UP (MIN 0-4)Running Drills…High KneesButt KicksToe/Heel WalkQuad Stretch to Knee HugStraight Leg KicksBear CrawlQuad CrawlInto…PART II) SPECIFIC WARM-UP (MIN 4-10)AMRAP x 6 MINUTES100m Run*8 Alt. Piked Shoulder Tap:30 Sit-ups8 Push-up to Pike:30 Plank Hold (option for side plank / reverse plank)*Add 50m every round Metcon ALL…
SCFit – Wed, Nov 15 Warm-up 2-3 ROUNDS (Time Permitting)12/10 Cal Row10 Alt. Box Step-Overs10 Ring Rows10 Scap Pull-Ups10 Hollow Body Rocks EXTENDED WARM-UP (ALL)2 SETS FOR QUALITY1:00 Row (Mod Pace)10 Box Jump Overs (Athlete Choice)5 Chest to Bars*-Rest 1:30 b/t Sets-*Option for Pull-Ups or Ring Rows.(No Measure) Metcon PERFORMANCE (Time) WORKOUT (PERFORMANCE)EVERY 8:00 x…
SCFit – Tue, Nov 14 Warm-up 2 ROUNDS12 Good Mornings (BB opt.)10 KB Sumo Deadlifts8 BW Lunges6 Alt. GroinersInto…2 ROUNDS12 BB Sumo Deadlifts10 BB Back Rack Alt. Lunges8 RKB Swings6 SLOW Bootstrap Squats Weightlifting Deadlift (Weight) STRENGTH (ALL)10-8-6 | 8-6-4*Deadlift*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than thefirst (10-8-6).(Score…
SCFit – Mon, Nov 13 Warm-up 1:00 Bike (EZ Pace)Into…2 ROUNDS10 Banded Pull Aparts5-Up-Downs + 5 Burpees10 Alt. Deadbugs5 Empty Barbell Strict Press w/ :01 Pause Overhead5 Pause Kip Swings**RND2 complete 3 Kipping Knees to Chest + 3 Kipping Straight Leg Raises.Into…16/13 Cal Bike Time Trial (70-80% effort) Weightlifting Push Jerk (Weight) 10-8-6 | 8-6-4*Push…
SCFit – Sat, Nov 11
SCFit – Fri, Nov 10 Warm-up EMOM x 5 MINUTES (:40 ON/ :20 OFF)MIN 1 – Arms + Body RowingMIN 2 – Full Slide Rowing (EZ Pace)MIN 3 – FS Rowing @ 20-24 SPMMIN 4 – FS Rowing @ 24-28 SPMMIN 5 – FS Rowing @ 28+ SPMInto…2-3 ROUNDS (Time Permitting)5 PVC Pass Thrus5 PVC…
SCFit – Thu, Nov 9 Warm-up 1 ROUND MOBILITY:45 Banded Tricep Stretch (R):45 Banded Tricep Stretch (L):45 Banded Lat Stretch (R):45 Banded Lat Stretch (L):45 Banded Hip Flexor Stretch (R):45 Banded Hip Flexor Stretch (L)Into…3 ROUNDS:45 Bike (increase RPE each round)20 Alt. Russian Twists*10 Alt. Samson Lunges***2nd Round: 20 Alt. Flutter Kicks // 3rd Round:…
SCFit – Wed, Nov 8 Warm-up 2 ROUNDS10 Up Downs10 Ring Rows:30 Banded Lat Push-Downs:15 Bottom of Ring HoldInto…2 ROUNDS10 Burpees10 Scap Pull-Ups:30 Banded Lat Pull Downs:15 Top of Ring Hold SKILL (ALL)ON A 15:00 RUNNING CLOCK…Practice Ring Muscle-Ups **Option to practice Pull-Ups/ Chest to Bars.(No Measure) Metcon PERFORMANCE (Time) NCFIT BENCHMARK WORKOUT(PERFORMANCE)“DEVIL ON MY…