SCFit – Wed, Apr 5 Warm-up 1 ROUND5 Cat/Cows4 SLOW Jefferson Curls3/3 Sciatic Nerve FlossInto…2 ROUNDS8 Toe Touch + Jump Jack8 Up-Downs8 Banded/Empty Bar/Bodyweight Good Mornings8/8 Single Leg RDLInto…2-3 ROUNDS (Time Permitting)5/5 Staggered Stance Deadlift w/Empty Barbell*10 Glute Bridge-Ups:30/:30 Single Leg Glute Bridge-Hold10 Alt. Step-Overs***2nd Round: 5 Empty Barbell RDL (feet in Deadlift stance)3rd Round:…
SCFit – Tue, Apr 4 Warm-up 400m Group RunInto…AMRAP x 5 MINUTES5 Scap Pull-Ups5 Banded Pull Aparts5 Banded Strict Press10 Hollow Rocks Weightlifting Shoulder Press (Weight) 3×6*Tempo Strict Press (21X1)*Keep weight Moderate-Heavy across all sets.Remember Reading Tempo…1st Number is ‘Down Portion’2nd Number is ‘Down Position’3rd Number is ‘Up Portion’4th Number is ‘Up Position’(Score is Weight)Week…
SCFit – Mon, Apr 3 Warm-up AMRAP X 4 MINUTES:30 Mod Bike20 Single Unders5 Bootstrap Squats5 BB Hang High PullsInto…AMRAP x 4 MINUTES:30 Fast Bike20 Double Unders5 Hang Power Cleans5 Front Squats Weightlifting Back Squat (3×6) 3X6*Tempo Back Squat (21X1)*Keep weight Moderate-Heavy across all setsRemember Reading Tempo..1st Number is ‘Down Portion2nd Number is ‘Down Position3rd…
SCFit – Sat, Apr 1 Warm-up ON AN 8:00 RUNNING CLOCK.3 ROUNDS5 KB Deadlift5/5 Single Arm Russian KB Swings5 Russian KB Swingsto Waist _ 5 Russian KB Swings10 Bent Leg Sit-Ups – 10 Straight Leg Situps – 10 Sit-ups10 Alt. Bird Dogs – 10 Alt. Deadbugs – 5/5 Side Lying OpenBook StretchThen Into..AMRAP IN REMAINING…
SCFit – Fri, Mar 31 Warm-up 2 ROUNDS:30 Single Unders:30 Alt Groiners:30 90/90 Hip Rotations:15/:15 Wall Calf Stretch2 ROUNDS30 Reps Jump Rope Complex**6 Elbow Punches _ Muscle Clean6 Front Rack PressBack Rack Press6 Air Squats O BB Kang Squats1 ROUND:30 Double Under Practice*Place foot on Wall (or any tall standing support) and leantowards the wall…
SCFit – Thu, Mar 30 Warm-up 2 ROUNDS30 Jumping Jacks*10 Banded Upright Rows10 Supinated Band Pull-Aparts10 Overhead Band Pull-Aparts*Clap overhead and behind back.Into…2 ROUNDS100m Run10 Ring Rows w/ :01 Pause at Rings8 Scap Depressions6 Scap Retractions1 0 Straight Arm Banded Push-Downs Skill 3 SETS FOR QUALITY*3-5 Bottom to Half Pull-Ups3-5 Top to Half Pull-Up3-5 Full…
SCFit – Wed, Mar 29 Warm-up 1 ROUND:45 Row5 Scap Push-Ups5 Presses (Press)Into..1 ROUND:45 Row5 Hand Release Push-Ups5 Push Press (Dip/Drive/Press)Into…1 ROUND:45 Row5 Pike Push-Ups5 Push Jerks (Dip/Drive/Press Under/Land+Stand) Weightlifting Shoulder Press (Weight) 3×8*Tempo Strict Press (31X1)*Keep weight Moderate+ across all setsRemember Reading Tempo..1st Number is ‘Down Portion’2nd Number is ‘Down Position’3rd Number is ‘Up…
SCFit – Tue, Mar 28 Warm-up EMOM X 8 MINUTESMIN 1- 10 RDL + Max GroinersMIN 2- 10 Hang Muscle Cleans + Max Elbow PunchesMIN 3-10 Slow V-Ups + Max Hollow HoldMIN 4- 10 Squat Jumps + Max Scap Push-Ups Weightlifting Deadlift (3X8* Tempo Deadlift (31X1) *Keep weight Moderate+ across all sets Remember Reading Tempo…..
SCFit – Mon, Mar 27 Warm-up AMRAP X 8 MINUTES*8/6 Cal Bike (Mod) – 8/6 Cal Bike (Fast)8 Alt. Step-Ups 8 Box Jumps4 Inch Worms + Push-Up8 Push-Ups to Pike4/4 Donkey Kicks8 Alt. Groiners*Advance to second movement at 4 minute mark Strength Metcon (AMRAP – Reps) EMOM X 12 MINUTES*MIN 1 -:30 Wall HS HoldMIN…
SCFit – Sat, Mar 25 Warm-up Grab a Partner and Complete! If completing solo, tackle the warm-up as achipper (10:00 CAP)1 ROUND (EACH)P1: Cal Row (EZ)P2: 10 Up-Downs +8 BB DeadliftsInto…1 ROUND (EACH)P1: Cal Row (MOD)P2: 8 Burpees + 8 BB Upright RowsInto…1 ROUND (EACH)P1: Cal Row (MOD-HARD)P2: 6 Burpee Tall Jumps + 8 Hang…