SCFit – Mon, Oct 16 Warm-up AMRAP x 8 MINUTES4/4 Moose Antlers8 Banded Pull Aparts + 8 Banded Pass Thrus8 Alt. 90-90 Hip Rotations*24 Single Unders*Switch to Air Squats at the 4:00 mark. Weightlifting Overhead Squat (Weight) 6-4-2 | 4-3-2*Overhead Squats*Start Moderate+ and build to Heavy+.The second wave should be heavierthan the first.(Score is Weight)Week…
SCFit – Sat, Oct 14 Warm-up AMRAP x 6 MINUTES4 Single Ring Ring Rows6 Up-Downs8 Alt. Lunges10 KB DeadliftsInto…1-2 ROUNDS (Time Permitting)*100m KB Suitcase Carry**10 KB Goblet Alt. Lunges7 Scap Pull-Ups5 Kip Swings*Complete first round w/ WU weight and second round w/ workout weight.**Switch hands as needed. Metcon PERFORMANCE (Time) W.O.W. (PERFORMANCE)“BEAST OF BURDEN”FOR TIME600m…
SCFit – Fri, Oct 13 Warm-up 2 ROUNDS8 Cat Cows8 Alt. Groiners8 Bootstrappers10/10 Wrist CirclesInto…3-4 ROUNDS8 Up-Downs8 Barbell Deadlifts8 Hang High Pulls8 Elbow Punches8 Front Rack Lunges Weightlifting Power Clean (Weight) STRENGTH (ALL)8-6-4-6-4-2*Power Cleans*Start Moderate and build to Heavy. The second wave should be heavier than thefirst.(Score is Weight)Week 2 of 5Strength | Wave-Loading Cycle…
SCFit – Thu, Oct 12 Warm-up 2 ROUNDS200m Run20 Crunches10 Step Ups10 Alt. Ring RowsInto…1-2 ROUNDS100m Run2 Rope Pull-Ups or 4 Kip Swings8 Step Overs8 Sit-Ups Metcon PERFORMANCE (Time) WORKOUT (PERFORMANCE)EVERY 6:00 x 5 SETS400m Run20 Box Step Overs (24/20)20 Sit-Ups3 Rope Climbs-Rest w/ Time Remaining-(Score is Slowest Set) FITNESS (Time) WORKOUT (FITNESS)EVERY 6:00 x…
SCFit – Wed, Oct 11 Warm-up 2 SETS10/8 Cal Bike (RPE 6)10 PVC Pass Throughs8 Barbell Power Cleans6 Tempo Air Squats (32X1)4 Alt. GroinersInto…1-2 SETS12/10 Cal Bike (1:00 CAP)10 PVC Pass Through + Alt. Lunges8 Barbell Power Snatches6 Barbell Back Squats4 Alt. 90/90 Hip Rotations Weightlifting Overhead Squat (Weight) STRENGTH (PERFORMANCE)8-6-4-6-4-2*Overhead Squats*Start Moderate and build…
SCFit – Tue, Oct 10 Warm-up 1 ROUND250m/200m Row (RPE 5/6)12 Good Morning12 Scap Pull-Ups12 Alt. Plank RotationsInto…1 ROUND250m/200m Row (RPE 6/7)6/6 KB Deadlifts12 Kip Swings6 Strict Up-DownsInto…1 ROUND250m/200m Row (RPE 7/8)6/6 Single Arm Russian KB Swing12 Ring Rows6 Up-Downs Gymnastics SKILL (ALL)ON A 10:00 RUNNING CLOCK…Practice Bar Muscle-Ups**Options:Strict Pull-UpsBanded Strict Pull-UpsHips to Rig(Banded) Bar…
SCFit – Mon, Oct 9 Warm-up AMRAP x 6 MINUTES6 Scap Push-Ups (on forearms)6/6 Single Leg Good Mornings6 Tall Box Alt. Step-Ups18 Single Unders**Option to switch up the style of jump… single leg / backwards / crossovers / tallsingle unders, etc.Into….AMRAP x 4 MINUTES6 Med. Ball Front Squats4 Push-Ups2 Box Jumps Weightlifting Bench Press (Weight)…
SCFit – Sat, Oct 7 Warm-up WARM-UPLINE DRILLS*Knee Hug MarchLunge to GroinerToy SoldiersWalk on HeelsKaraokeButt KickersHigh KneesInto…2-3 ROUNDS200m Run10 Alt. Walking Lunges10 Sit-Ups*Athletes will line up and perform the drills 25ft out and jog back. Metcon ALL (Time) WORKOUT (ALL)EVERY 7:00 x 4 SETS800m Run20 Walking Lunges30 Sit-UpsRest with Time Remaining…-No Additional Rest b/t Sets-(Score…
SCFit – Fri, Oct 6 Warm-up WARM-UP1-2 ROUNDS8 SLOW Arm Haulers8 Alt. 90-90 Hip Rotations4/4 Supine Hamstring Sciatic Floss8 Alt. DeadbugsInto..AMRAP x 4 MINUTES4 Alt. Step-Overs4 Lunge-Lunge-Squat w/PVC*4 Vertical Jumps*During the Lunges, perform PVC pass thrus. When you Squat, place PVC in FrontRack or Overhead position. Weightlifting Overhead Squat (Weight) STRENGTH (PERFORMANCE)10-8-6-8-6-4*Overhead Squats*Start Light and…
SCFit – Thu, Oct 5 Warm-up WARM-UP2 ROUNDS1:00 Cardio 1 (RPE: 5)12 Alt. Dead Bugs10 Band Pass Throughs8 Banded Bent Over Rows6 Tempo Ring Rows (31X2)Into…2 ROUNDS1:00 Cardio 2 (RPE: 5)12 Alt. DB Dead Bugs10 Band Pull Aparts8 Banded Upright Rows6 Scap Pull-Ups Metcon ALL WORKOUT (ALL)EMOM x 25 MINUTES (:45 ON/ :15 OFF)MIN 1…