SCFit – Tue, Aug 15 Warm-up 1 ROUND10 Step Overs5 BB Deadlift10 Elbow Punches10 Scap Pull-UpsInto…1 ROUND5 Tucks Jumps5 High Hang Muscle Clean10 Air Squats8 Small Kip SwingsInto…1 ROUNDS6 Box Jump Overs5 High Hang Muscle Clean5 Front Squats6 Medium Kip Swings Weightlifting Metcon (Weight) EMOM x 6 MINUTES*1 Hang Power Clean +1 Squat Clean***Start Light…
SCFit – Mon, Aug 14 Warm-up GENERAL WARM-UPAMRAP x 6-8 MINUTES10 Alt. Lunges*10 Alt. Plank Shoulder Taps5 Perfect Push-Ups150m Jog*At 3:00, change to Alt. Jumping LungesInto…SPECIFIC WARM-UP2-3 ROUNDS:10 Bottom of Ring Hold15 Banded Tricep Extensions:10 Top of Ring Hold Gymnastics EMOM x 5 MINUTES5-7 Strict Ring Dipsor…5-7 Box Dips(No Measure)Week 7 of 9 Gymnastics Cycle…
SCFit – Sat, Aug 12 Warm-up 2 ROUNDS1:00 Row (RPE 5-6)10 Supinated Band Pull-Aparts10 Banded Upright Rows10 Tuck-Ups5 Scap Depressions + Scap RetractionsInto…1-2 ROUNDS (Time Permitting):30 Cal Row (RPE 7-8)10 V-Ups10 Straight Arm Banded Lat Push-Downs7 Kip Swings Performance (Time) WORKOUT (PERFORMANCE)1.) AMRAP x 12 MINUTES12/10 Cal Row8 Toes to Bar4 Bar Muscle-Ups(Score is Rounds…
SCFit – Fri, Aug 11 Warm-up 2 ROUNDS10 Alt. Step-Ups8 MB Front Squats6 PVC Pass Throughs4 PVC Hang High Pullsinto…2 ROUNDS10 Box Jumps8 MB Thrusters6 PVC Around The Worlds4 PVC Muscle Snatches Weightlifting Snatch (Weight) 1.) Squat Snatch*1×1 (80%)1×1 (85%)1×1 (90%)1×1 (95%)*Based off 1RM Snatch. Based off 1RMSnatch. If no 1RM complete sets at RPE8-9.(Score…
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…