SCFit – Tue, Jul 11 Warm-up EMOM x 8 MINUTES (:40 On / :20 Off) MIN 1 – Lunge + Lunge + Air Squat MIN 2 – Crossbody Mountain Climbers MIN 3 – Box Jumps MIN 4 – Barbell Upright Rows Weightlifting Hang Clean (Weight) 1.) High Hang Squat Clean*1×5 (50%)1×3 (55%)3×2 (60%)*Based off 1RM…
SCFit – Mon, Jul 10 Warm-up 2 SETS 100m Run 10 Arm Haulers 5/5 Moose Antlers 10 Scap Push-Ups + 10 Alt. Shoulder Taps Into… 2 SETS 100m Run 10 Push-Ups 10 Barbell Strict Press Weightlifting Push Jerk (Weight) 5×5 (60%)*Push Jerk*Based off 1RM Clean & Jerk. Stay at 60% across all sets. If no…
SCFit – Fri, Jul 7 Warm-up 1 ROUND 10 Banded Upright Rows 10 Supinated Band Pull-Aparts10 Overhead Band Pull Aparts 10 Alt. Bird Dogs 10 Arm Haulers Into…2 ROUNDS 8 Up-Downs 8 PVC Pass Thrus 8 PVC Scarecrow Snatch 8 Burpees 8 PVC Behind the Neck Strict Press 8 PVC Overhead Squats Weightlifting Snatch (Weight)…
SCFit – Thu, Jul 6 Warm-up 1:00 Cardio ChoiceInto…2 ROUNDS10 PVC Pass Through5 PVC Push Jerk5/5 DB RDL10 Shoulder TapsInto…1:00 Cardio ChoiceInto…2 ROUNDS5 PVC Hang Muscle Snatch5/5 SA Bent Over Row10 Alt DB Slides10 Alt. V-Ups
SCFit – Wed, Jul 5 Warm-up 2 ROUNDS5 Lunge-Lunge Squats (1 Rep = 1 Lunge (R) + 1 Lunge (L) + 1 Air Squat)10 Banded Pass Throughs10 Banded Ws10 Banded Overhead Squats**Step on the band with feet in a squat stance. Begin with band overhead, arms locked out and elbow pits forward. Squat down and…
SCFit – Tue, Jul 4 Warm-up 2 Min: Row / Bike / Run3 Rounds (or 10 Min.)10 Air Squats8 Slamballs6 Kip Swings4 DB Push Press2 Burpees Metcon Team 1776 (Time) For Time (In A Team Of 3) – Kettlebell Swings (53/35) – Box Jumps (24/20) – Air Squats – Push-ups – Burpees – Pull-ups –…
SCFit – Mon, Jul 3 Warm-up AMRAP x 5 MINUTES 20 Jumping Jacks 10 Alt. Groiners 5 Empty Barbell Cuban Presses 5/5 Barbell RDLs Into… 2-3 ROUNDS 10 Empty Barbell Strict Presses 5 Air Squats + 5 Squat Jumps 20 Mountain Climbers Weightlifting
SCFit – Sat, Jul 1 Warm-up AMRAP x 7 MINUTES7/5 Cal Bike7 Good Mornings14 Alt. Lunges7 KB Deadlifts14 Alt. Russian Twists Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 24 MINUTES40/30 Cal Bike20 Alt. V-Ups20 Russian KB Swings (Athlete Choice)20 KB Goblet Alt. Lunges*Today is a great day to share thisworkout with friends or…
SCFit – Fri, Jun 30 Warm-up 1 ROUND2:00 EZ Row5/5 Moose Antlers10 Alt. Bird Dogs5/5 Ankle Rotations (Clockwise/ Counter Clockwise)5/5 Staggered Stance Good Mornings10 Alt. Samson LungesInto…AMRAP x 5 MINUTES16 Lateral Hops (Over BB Optional)8 Up-Downs6 Tempo Air Squats (22X1)4/4 Single Leg Glute Bridge-Ups Weightlifting Thruster (Weight) ON A 10:00 RUNNING CLOCK…Build to a 3-Rep…
SCFit – Thu, Jun 29 Warm-up FOR QUALITY1:00 Cardio20 Plate Hops*20 Alt. Plank Plate Taps**10/10 Plate Staggered Stance Deadlift10/10 Plate Around the World1:00 Cardio20 Plate Hops20 Plate OH Press20 Plate Bent Over Row20 Plate Ground to OH*Use a 15 or 10lb plate for all movements.**In a plank hold, alternate tapping the plate with hands Metcon…