SCFit – Wed, May 10 Warm-up Part 1) RUNNING WARM-UP (5:00 CAP)200m RUN (Moderate Pace)Into…25’ High Kicks25’ Samson Lunge25’ Ankle Roll Outs25’ High Knees25’ Butt KickersInto..200m RUN (Hard Pace)Part 2) MOVEMENT WARM-UPAMRAP x 5 MINUTES4 Lunge + Lunge + Air Squat5 Slamball Ground to Overhead6 Quad Heel Taps7 Up-Downs Metcon Metcon (Calories) ON A 30:00…
SCFit – Tue, May 9 Warm-up HALF TABATA (4 SETS :20 HARD EFFORT // :10 EZ EFFORT)Cardio of ChoiceInto…2 ROUNDS*10 SLOW Alt. Plank Shoulder Taps 5 Plank Walk Outs**10 Alt. DB Deadlift 10/10 DB Arnold Press10 Alt. Step-Ups 5 Vertical Jumps + 5 Tuck Jumps20 Alt. Deadbugs 20 Hollow Rocks*Arrows indicate movement change for the…
SCFit – Mon, May 8 Warm-up 1 ROUND10 Alt. Cossack Squats8 Alt. Groiners + Twist6 Bootstrappers6 Alt. Samson Lunges-IntoAMRAP x 4 MINUTES10 Up-Downs10 Staggered Stance Air Squats*8 Slow Air Squats6 Jumping Air Squats*Complete 5 reps w/ right foot forward, 5 w/ left foot forward. Weightlifting Back Squat (Weight) 1×5 @65%1×5 @75%1×5+ @85%Back Squat**Based off of…
SCFit – Sat, May 6 Warm-up 2 SETS20 Single Unders10 Bootstrap Squats5/5 Med Ball Around the Worlds10 Slow Push-UpsInto…2 SETS20 Single-Single-Doubles10 Med Ball Front Squats10 Med Ball Push Press10 Ring RowsInto…OPTIONAL MOBILITY5/5 Groiners w/Twist5/5 Moose Antlers5/5 Scorpion Stretch:30/:30 Elevated Calf Stretch Metcon Metcon (AMRAP – Rounds and Reps) ON A 15:00 RUNNING CLOCK…150 Double UndersThen…
SCFit – Fri, May 5 Warm-up AMRAP x 3 MINUTES5 Good Mornings5/5 SL Glute Bridge-Ups5 Strict Press w/Empty BarbellInto…AMRAP x 4 MINUTES5 Above the Knee Deadlifts5 Hang Muscle Cleans5 Push Press w/Empty Barbell5 Cat Cows Weightlifting Deadlift (Weight) ON A 20:00 RUNNING CLOCK…Build to a 1-Rep Deadlift(Score is Weight)Week 1 of 6 Wendler Metcon Metcon…
SCFit – Thu, May 4 Warm-up 1:00 CardioInto…3 ROUNDS:20/:20 SA Elbow Plank15 Single DB Bent Over Row15 Single DB Floor Press10 Tuck-Ups5 Scap Pull-Ups Metcon Metcon 3 ROUNDS FOR QUALITY2:00 Cardio Choice20 DB Floor Press2 Rope Climbs*1:00 Cardio Choice12/12 Single Arm Supported DB Rows2 Rope Climbs*:30/30 Banded Plank Pulls*Option for Legless Rope Climbs.(No Measure) EXTRA…
SCFit – Wed, May 3 Warm-up 3 ROUNDS*20 Jumping Jacks → 100m Run → 100m Run10 Alt. Lunges w/ Twist → 10 Alt. Jumping Lunges → 10 Empty Barbell Front RackAlt. Lunges5/5 DB Around the Worlds → 5/5 DB Lateral Raises → 5 Up-Downs to Target10 Single DB Floor Press → 10 Narrow Grip (Diamond)…
SCFit – Tue, May 2 Warm-up 2 ROUNDS1:00 Bike6 Bootstrappers6 Alt. 90/90 Hip Rotations6 Inchworms + Push-UpInto…3-4 ROUNDS:45 Bike @ Mod Hard Pace6 KB Goblet Lunges6 KB Russian Swings6 Alt. KB Cossack Squats12 KB Horn Taps Weightlifting Back Squat (Weight) ON A 20:00 RUNNING CLOCK…Build to a 1-Rep Back Squat(Score is Weight)Week 1 of 6…
SCFit – Mon, May 1 Warm-up AMRAP x 3 MINUTES 1-2-3-and so on… Burpees 2-4-6 and so on… Box Step-Ups Into… 2 ROUNDS 5 Tempo Strict Press (31X1) 7 Box Jumps* :10 Top of Ring / Box Hold :10 Bottom of Ring / Box Hold *RND 2 complete Box Jump/ Step Overs Weightlifting Push Press…
SCFit – Sat, Apr 29 Warm-up AMRAP x 8 MINUTES20 Jumping Jacks16 Band Pull Aparts12 Alt. Groiners8 Ring Rows4 Push-Up to Pike EXTENDED WARM-UP (ALL)3 SETS10 Straight Arm Banded Push-Downs5 Kip Swings5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up5 Slow Air Squats + 5 Fast Air Squats-Rest as Needed b/t Sets-(No…