SCFit – Wed, Sep 6 Warm-up EMOM x 8 MINUTES (:40 WORK / :20 OFF)MIN 1 – Bike (Increasing Speed)MIN 2 -Tempo DeadliftsMIN 3- Good Mornings / Glute Bridge-UpsMIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike. EXTENDED WARM-UP (ALL)EMOM x 9 MINUTESMIN 1 – 5 ‘Library’ Deadlifts*MIN 2 – 3-5 Pressing Reps**MIN…
SCFit – Tue, Sep 5 Warm-up GENERAL WARM-UP2 ROUNDS10 Toe Touch Jumping Jacks10 Banded Pull-Aparts10 Lunge and Twists5 Tempo Ring Rows (30X1)Into…SPECIFIC WARM-UP2 ROUNDS100m Run5/5 Lateral Step Ups20 Crunches10 Scap Pull-Ups Gymnastics EMOM x 5 MINUTES1 Dynamic Kip Swing or Kip Swing +1 Pull-Up or 1/2 Pull-Up +2 Chest to Bar Pull-Ups or Pull-Up(No Measure)…
SCFit – Mon, Sep 4 Warm-up 1 ROUND10 Alt. 90-90 Hip Rotations5/5 Half Kneeling Hip Openers*5/5 Moose Antlers5 Up Dog to Down Dog*One knee on the ground w/the other knee up and foot planted pointed laterally.Slowly rock towards the leg that is out to the side, keeping the heel down; thenrock back to neutral. Keep…
SCFit – Sat, Sep 2 Warm-up SOLO WARM-UP OPTION2 ROUNDS200m Run8 Walking Lunges8 Alt. Box Step-Ups*8 Straight Leg Sit-Ups*Rnd 2 complete to higher box.Into…2 ROUNDS6 Box Jumps8 Alt. BB Back Rack Alt. Lunges10 Sit-Ups PARTNER WARM-UP OPTIONIN TEAMS OF 2…2 ROUNDS*P1: 200m RunP2: AMRAP of 6 Alt. Box Step-Ups + 8Sit-UpsInto…2 ROUNDS*P1: 200m RunP2: AMRAP…
SCFit – Fri, Sep 1 Warm-up EMOM x 10 MINUTES* (:40 ON / :20 OFF)MIN 1: Jumping Jack Toe TouchesMIN 2: Jefferson Curls Clean DeadliftsMIN 3: Scap Push-Up + 2 Alt. Shoulder Taps Hand Release Push-Up to PikeMIN 4: BB Upright Row Alt. Elbow PunchesMIN 5: Alt. Groiners Cat Cows*Advance to 2nd movement in Round…
SCFit – Thu, Aug 31 Warm-up 2 ROUNDS200m Run5 Inch Worms + Push-Up5 Slow Boot Strappers5 Scap Pull-Ups5 Kip SwingsInto…3 ROUNDS100m Run6 Wall Ball Front Squats6 Wall Ball Presses6 Wall Ball Ground to Overhead6 Strict Knee Raises Weightlifting Overhead Squat (STRENGTH (PERFORMANCE) 3×10* Overhead Squats *Build to a Moderate weight and stay at that weight…
SCFit – Wed, Aug 30 Warm-up 2 ROUNDS:30 Ankle Rotations15 Bunny Hops:45 Moderate Pace Row12 Up-DownsInto..2 ROUNDS:30 Calf Stretch on Wall10/10 Single Leg Hops:45 Fast Pace Row8 Burpees Gymnastics 1.) EMOM x 6 MINUTESMIN 1 – :15/:15 Single Leg Single UndersMIN 2 – :20 Tall Jump Single Unders +:20 Fast Wrist Single UndersMIN 3 –…
SCFit – Tue, Aug 29 Warm-up 2 ROUNDS10 Toe Touch Jumping Jacks10 Shoulder Taps + 5 Push-Ups8 PVC Pass Through6 Groiner + TwistInto…1 ROUND5 PVC Hang Muscle Snatch5 PVC Back Squat5 Kip Swings5 Ring RowsInto…1 ROUND5 PVC Snatch Grip Push Jerk5 PVC OHS:10 Ring Support Hold:10 Bottom of Ring Dip Hold Weightlifting Metcon (Weight) EMOM…
SCFit – Mon, Aug 28 Warm-up AMRAP x 4 MINUTES:30 Bike4 Scap Push-Ups (on hands or forearms)8 Alt. Deadbugs4 Up-DownsInto…AMRAP x 4 MINUTES:30 Bike8 Banded Pull Aparts4 Push-Ups8 Sit-Ups Weightlifting Bench Press (3×10* Bench Press *Build to a Moderate weight and stay at that weight across all sets. (Score is Weight)) Metcon
SCFit – Sun, Aug 27 Warm-up 1 ROUND12 WB Front Squats12 Alt. Box Step-Ups12 KB DeadliftsInto…1 ROUND10 WB Thruster10 Box Jumps (20)10 KB Russian SwingsInto…1 ROUND8 Wall Ball Shots8 Box Jumps8 KB Swings (Overhead) Metcon Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) In…