SCFit – Thu, Oct 26 Warm-up 3 ROUNDS1:00 Cardio Choice10 Slam Ball Deadlifts*5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig):30 Static Hold of Choice (Plank / Hollow / Wall Sit)*2nd Round: 10 Slam Ball Strict Press3rd Round: 10 Slam Ball Ground to Overhead**Use the Ropes w/hand over hand for pulling….
SCFit – Wed, Oct 25 Warm-up WARM-UPEMOM x 8 MINUTES*MIN 1 – :30 Max Single Unders + :30 Ankle RolloutsMIN 2 – :30 Max Air Squats + :30 BootstrappersMIN 3 – :30 Max Single Unders* + :30 Scap Push-UpsMIN 4 – :30 Max Lunges + :30 Alt Groiners*Single Unders can progress to Double Unders Weightlifting…
SCFit – Tue, Oct 24 Warm-up GENERAL WARM-UP1:30 Bike (Mod-Light Pace)1:30 Row (Mod-Light Pace)Immediately Into…AMRAP x 4 MINUTES2 Up-Down (Plate Step-Up Optional)4 Hollow or Tuck Rocks6 Air Squats**Control the ROM on the Air Squat. Use this simple warm-up as an opportunity topractice your squat. Hold a 10lb Plate in front of you if you struggle…
SCFit – Mon, Oct 23 Warm-up 2 ROUNDS5/5 Staggered Stance Good Mornings10 Scap Push-Ups5 Push-Up to Pike10 Lunges + Twist5 Jumping Air SquatsInto…1 ROUND10 Slow BB Deadlifts8 Upright Rows6 Cuban Presses*12 Alt. Elbow Punches6 Hang Muscle Cleans*Complete an Upright Row, sweep the elbows through to bring the BB into theFR, and the Press Overhead. Reverse…
SCFit – Sat, Oct 21 Warm-up 1 ROUND FOR QUALITY10 PVC Pass Thrus10 Slow Arm Haulers8 Alt. Groiner w/ Thoracic Twist8 Push-Up to Pike5 Slow Air Squats + 5 Jumping Air SquatsInto…AMRAP x 5-6 MINUTES (Time Permitting)5 WB Thrusters5 Burpees10 PVC Overhead Squats10 Slow Deadbugs Weightlifting Metcon (Weight) STRENGTH (ALL)EMOM x 7 MINUTES*1 Power Snatch…
SCFit – Fri, Oct 20 Warm-up PARTNER WARM-UPAMRAP x 6 MINUTESP1: Bike for CalsP2: Complete the Following…10 SB Ground to OH8 Forward Lunges6 Push-Ups*P1 alternates with P2 after P2 completes their movements. Weightlifting Bench Press (Weight) STRENGTH (ALL)6-4-2 | 4-3-2*Bench Press*Start Moderate+ and build to Heavy+. The second wave should be heavier thanthe first.(Score is…
SCFit – Thu, Oct 19 Warm-up 3 ROUNDS300/250m Row7 Glute Bridge-Ups7 RDL7 Ring Row*7 Kip Swing*False Grip optionalEXTENDED WARM UP (ALL)EMOM x 8 MINUTESMIN 1 – 5 Deadlifts*MIN 2 – :40 Gymnastics Practice***Start Light and build to workout weight.**Gymnastics Options:(Banded) Pull-UpsChest to BarsRing Muscle-Ups(No Measure) Metcon PERFORMANCE (Time) WORKOUT (PERFORMANCE)FOR TIME*2000/1800m Row60 Deadlifts (225/155)20 Ring…
SCFit – Wed, Oct 18 Warm-up AMRAP x 4 MINUTES8 Alt. Lunges8 Alt. Step-Ups8 Sit-Ups8 Knee Push-upsInto…2 ROUNDS:30 Squat Hold10 Low Box Jumps10 Tuck-Ups8 Push-upsInto…1-2 ROUNDS (Time Permitting)10 Air Squats10 Mod Box Jumps10 V-Ups10 Hand Release Push-ups Gymnastics SKILL (ALL)EMOM x 6 MINUTES*Pressing Skill Work…Option A…2 Strict Handstand Push-Ups +3 Kipping Handstand Push-UpsOption B…2 DB…
SCFit – Tue, Oct 17 Warm-up 1 ROUND100m Jog5 Barbell Upright Rows10 Alt. Elbow Punches5/5 Leg SwingsInto…1 ROUND100m Run5 Jefferson Curls5 Hang High Pulls10 Alt. GroinersInto…1 ROUND100m Sprint5 Clean Deadlifts5 High Hang Muscle Cleans*10 Alt. Cat Cows*Emphasize quick cycling for the workout Weightlifting Power Clean (Weight) STRENGTH (ALL)6-4-2 | 4-3-2*Power Cleans*Start Moderate+ and build to…
SCFit – Mon, Oct 16 Warm-up AMRAP x 8 MINUTES4/4 Moose Antlers8 Banded Pull Aparts + 8 Banded Pass Thrus8 Alt. 90-90 Hip Rotations*24 Single Unders*Switch to Air Squats at the 4:00 mark. Weightlifting Overhead Squat (Weight) 6-4-2 | 4-3-2*Overhead Squats*Start Moderate+ and build to Heavy+.The second wave should be heavierthan the first.(Score is Weight)Week…