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SCFit – Thu, Aug 10 Warm-up RUNNING PREP (4:00 MINUTES)200m Run @ Mod Pace25’ Toe Walk25’ Heel Walk25’ High Knees25’ Butt Kickers25’ Toy Soldiers25’ High Skips200m Run @ Hard PaceInto…GENERAL WARM-UPAMRAP x 4 MINUTES5 KB Deadlifts5 KB Swings5 KB Goblet Squats10 V-Ups Metcon Metcon (AMRAP – Reps) PARTNER WORKOUT (ALL)IN TEAMS OF 2…4 SETS*400m RunWhile…

SCFit – Wed, Aug 9 Warm-up 2 ROUNDS10 Hand Over Hand Ring Row10 Alt. Lunges8/6 Cal Bike6 Burpees4 Box Step-UpsInto…1-2 ROUNDS (Time Permitting)10 Scap Pull-Ups10 Single DB Goblet Lunges8/6 Cal Bike6 DB Burpees4 Box Step-Overs Gymnastics SKILL (PERFORMANCE)EMOM x 6 MINUTESMIN 1 – 1-2 Rope ClimbMIN 2 – :45 EZ Bike(No Measure)Week 6 of 8…

SCFit – Tue, Aug 8 Warm-up GENERAL WARM-UP2 ROUNDS:15 Single Unders:15 Jumping Groiners:15 Air Squats:15 Tuck HoldInto…SPECIFIC WARM-UP2 ROUNDS:20 Double Under Practice5 Clean Deadlift5 High Hang High Pull5 Hang Muscle Clean5 Front Squats Weightlifting Clean (Weight) 1.) Squat Clean*1×1 (80%)1×1 (85%)1×1 (90%)1×1 (95%)*Based off 1RM Clean & Jerk. If no 1RMcomplete sets at RPE 8-9.(Score…

SCFit – Mon, Aug 7 Warm-up 2 ROUNDS4 Inch Worms w/ Push-Up4 Alt. Groiners w/ Twist4/4 Moose Antlers4 SLOW Scap Pull-UpsInto…AMRAP x 4 MINUTES8 Alt. Jumping Lunges4 Empty Barbell Cuban Presses8 Kip Swings4 Ring Rows or Jumping Pull-Ups Weightlifting Split Jerk (Weight) 3×1 (85-95%)*Split Jerk*Based off 1RM Clean & Jerk. If no 1RM, complete sets…

SCFit – Sat, Aug 5 Warm-up SOLO WARM-UP OPTION2 ROUNDS1:00 Bike8 Up-Downs w/ :01 Pause in Plank8 Alt. Lunges:20/:20 DB Suitcase HoldInto…1-2 ROUNDS (Time Permitting):30 Bike6 Quick Up-Downs6 DB Goblet Alt. Lunges:20 DB Farmers HoldOR…PARTNER WARM-UP OPTION2 ROUNDS*P1: 1:00 BikeP2: :30 Lunges + :30 DB Farmers Hold*Partners work through both sections twice.Into…2 ROUNDS*12/8 Cal Bike10…

SCFit – Fri, Aug 4 Warm-up AMRAP x 3 MINUTES6 Jumping Air Squats6 BB High Pulls6 Alt. Elbow Punches6 Scap Pull-UpsImmediately into…AMRAP x 3 MINUTES6 High Hang Muscle Cleans6 Front Squats6 Kip Swings6 TTB / TTS Weightlifting Clean (Weight) 1.) Squat Clean*1×2 (80%)1×2 (85%)3×1 (90%)*Based off 1RM Clean & Jerk. If no 1RMcomplete sets at…

SCFit – Thu, Aug 3 Warm-up 2 ROUNDS (6:00 CAP)100m Run @ Mod Pace6 Empty Barbell Strict Press6 Air Squats6 Straight Leg Sit-Ups6 Cat CowsInto…2 ROUNDS200m Run @ Hard Pace6 Empty Barbell Push Press6 Jumping Lunges6 V-Ups6 Broad Jumps Weightlifting Split Jerk (Weight) 3×2 (80-90%)*Split Jerk*Based off 1RM Clean & Jerk. If no 1RM, complete…

SCFit – Wed, Aug 2 Warm-up 2 ROUNDS10 Alt. Samson Lunges10 Slam Ball Deadlifts5/5 Single Leg Glute Bridge-Ups5 Ring RowsInto…2 ROUNDS10 Alt. Slam Ball Cossack Squats10 Slam Ball G2OH10 Lunges10 Scap Pull-upsInto…1 ROUND (Time Permitting)15 Slam Balls10 Slam Ball Lunges7-10 Kip Swings Gymnastics Metcon (AMRAP – Reps) EMOM x 5 MINUTES1-2 Bar Muscle-Ups or 2-4…

SCFit – Tue, Aug 1 Warm-up GENERAL WARM-UP1 ROUND30 Single Unders15 PVC Pass Throughs10 Alt. Groiner + TwistInto…1 ROUND30 Single + Single + High Jump (or Double Under)5 PVC Snatch Grip Push Press5 PVC Snatch Grip Push Jerk5 PVC Back Squat5 PVC Overhead SquatInto…SPECIFIC WARM-UP:30 Double Under Practice5 BB Snatch Deadlift5 BB Muscle Snatch5 BB…

SCFit – Mon, Jul 31 Warm-up 2 ROUNDS5 PVC or Band Pass Throughs5/5 Kneeling Hip Openers10 Air Squats10 Arm Haulers1:00 Cardio Choice (EZ Pace)Into…2 ROUNDS:30 Wall Prayer Stretch*10 Scap Push-Ups on forearms5 Knee Push-Ups10 Alt. Deadbugs:30 Cardio Choice (mod-fast pace)*Place elbows on the wall and walk feet back until a tripod is created. Then leanthrough…