SCFit – Sun, Dec 24 Warm-Up Warm-Up 1 ROUND:45 Row (Arms Only) RPE 5/6 10 Scap Push-Ups 10 Up-Downs 10/10 Single Leg Glute Bridge Into… 1 ROUND :45 Row (Arms + Lean Back) RPE 7/8 10 Scap Push-Ups 10 Push-Ups 10 Barbell RDLs Into… 1 ROUND :45 Row RPE 8/9 10 Burpees 10 Barbell Deadlifts…
SCFit – Sat, Dec 23 Warm-Up Warm-Up 1 ROUND 100m Run 8 Alt. Step-Ups 8 Air Squats 8 Alt. DB Deadlifts 8 Single DB Strict Press Into… 1-2 ROUNDS (Time Permitting) 5 DB Power Cleans 5 DB Front Squats 5 DB Push Press 5 DB Thrusters 5 Box Jumps Workout – Performance “NCFIT 12 DAYS…
SCFit – Fri, Dec 22 Warm-Up Warm-Up 1 Round 20 Toe Touch Jumping Jacks 10 Banded Pass Throughs 8 Plank to Pike 6 Banded Pull Aparts Into… 1 Round 10 Up-Downs 10 Banded Around the Worlds 8 Tempo Push-Ups (31X1) 6 Overhead Banded Pull Aparts Into… 1-2 Rounds (Time Permitting) 5 PVC Cuban Press* 5…
SCFit – Thu, Dec 21 Warm-Up Warm-Up 2 SETS :30s Bike (RPE 5) 10 BW Good Mornings 10 BW Alt. Lunges (SET1: FWD / SET2: RVS) 10 SLOW Alt. Dead Bugs Into… 2 SETS :30s Bike (RPE 7) 10 KB Deadlifts 10 KB Alt. Lunges (SET1: FWD / SET2: RVS) 10 Sit-Ups Workout – All…
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…