SCFit – Mon, Apr 28 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Pass Throughs 10 Behind the Neck Strict Press 5/5 Around the Worlds 10 Air Squat 20 Single Unders Into… 2 ROUNDS 8 PVC Snatch Deadlift 8 High Hang High Pull 8 High Hang Muscle Snatch 8 Snatch Balance 8 OH Squat 20 Double…
SCFit – Sun, Apr 27 Suggested Warm-Up Warm-Up GENERAL MOBILITY 10 Thread the Needle 8 Samson Lunges 5 Up to Down Dog 10 Slow Arm Haulers 1:30 Mod Bike Into… 2 ROUNDS 10 DB Hammer Curls → Supinated(RD2) 10 Straight Leg Sit-Ups → Butterfly(RD2) 10 Paused DB Bent Over Rows 10 BW Reverse Lunges →…
SCFit – Sat, Apr 26 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES 8/6 Cal Row 8 Up-Downs* 8 Alt. Step-Ups* 100m Run *Complete 5 Burpees / 5 Box Jumps halfway through AMRAP. Hero Workout – Performance Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run…
SCFit – Fri, Apr 25 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10 Alt. 90-90 Rotations 5/5 Med. Ball Around the Worlds 10 Alt. Med. Ball Plank Rolls 10 Med. Ball Hamstring Curls Into… 1-2 ROUNDS 10 Alt. Elbow Punches w/barbell 10 Air Squats to Med. Ball 10 Med. Ball Push Presses to target 10 Empty Barbell…
SCFit – Thu, Apr 24 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Cardio 30 Single Unders 8 Ring Rows 6 Push Up to Pike *Round 2 – 30 Double Unders, Round 3 – 30 Cross Over Single Unders / Doubles. Workout – All EMOM x 24 MINUTES MIN 1 – :45 Cardio Choice 1 MIN 2…
SCFit – Wed, Apr 23 Suggested Warm-Up Warm-Up MOBILITY ROUND 5 Inchworm w/ Push Up 10 Piked Toe Taps 5/5 Moose Antlers 10 Air Squats 10 PVC Pass Throughs 10 PVC OH Squats Into… 2 ROUNDS 8 Snatch Grip BB RDL (Rnd 2: Deadlift) 6/6 DB Push Press 8 Alt DB Hang Snatch 6 Scap…
SCFit – Tue, Apr 22 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES :30 Bike (Easy Pace) 4 Lunge-Lunge-Squat w/PVC* 4 Vertical Jumps Into… AMRAP x 4 MINUTES :30 Bike (Hard Pace) 4/4 Staggered Squats 4 PVC Front Squat or Overhead Squat (:02 pause at the bottom) *During the Lunges, perform PVC Pass Thrus. When you…
SCFit – Mon, Apr 21 Suggested Warm-Up Warm-Up 2 ROUNDS200m Run 10 BB Clean Deadlifts 8 BB Alt. Elbow Punches 6 BB Strict Press 4 Alt. Groiners Into… 2 ROUNDS 200m Run 10 BB Snatch Deadlifts 6 BB Snatch High Pull 8 BB BTN Push Press 4 Cat Cows Workout – Performance “AVA” (AMRAP –…
SCFit – Sun, Apr 20 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10 Alt. Plank Rotations 10 Single DB Bicep Curls 5 Lunge-Lunge-Squat :20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES 5/5 Side Plank Rotations 10 Single DB Overhead Tricep Extensions 10 Jumping Air Squats :20 Wall Sit Workout – All 5 SETS…
SCFit – Sat, Apr 19 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 (EZ Row) 10 Alt. Step-Ups 5 Tall Jumps 10 Scap Push-Ups + Shoulder Taps* 10 Alt. Deadbugs *1 Rep= 1 Scap Push-Up + Shoulder Tap R + Shoulder Tap L. Into… 1-2 ROUNDS (Time Permitting) 15/12 Cal Row 10 Box Jumps 7-10 Push-Ups (Knee…