SCFit – Fri, Mar 24 Warm-up 2 ROUNDS10 Groiners + Twist5 Push-Up to Pike5 Air Squats5 Ring RowsInto…2 ROUNDS10 Elbow Punches5 BB Push Press5 BB Front Squats10 Hollow Rocks >Arch Rocks Skill SKILL (PERFORMANCE)1.) 2 SETS3-5 Scap Depressions + Retractions-Into3-5 Beat Kip Swings*-Rest As Needed b/t Sets-*:01 Pause in Hollow + :01 Pause inSuperman.(No Measure)2.)…
SCFit – Thu, Mar 23 Warm-up AMRAP x 6 MINUTES6 Toe Touch + Jumping Jack6/6 Single Leg Glute Bridge-Ups12 SLOW Alt. Pike Shoulder TapsInto…1-2 ROUNDS3 Vertical Jumps + 3 Tuck Jumps*6 Empty BB RDLs3 Pike Push-Ups*Land in a partial squat w/ hips ABOVE parallel. Weightlifting Deadlift (Weight) STRENGTH (ALL)5-4-3-2Deadlift**Start Moderate-Heavy and build up to workout…
SCFit – Wed, Mar 22 Warm-up 2 ROUNDS50’ Side Shuffles6/6 Single Arm Sumo Stance KB Deadlift6/6 Single Arm Ring Row6 Mixed Grip Scap Pull-Ups*Into…1-2 ROUNDS (TIME PERMITTING)100’ Shuttle Runs5/5 Single Arm Sumo Stance Russian KB Swing3/3 Single Arm KB Clean5/5 Single Ring Vertical Grip Ring Rows Skill SKILL (ALL)ON A 10:00 RUNNING CLOCK…Rope Climb Practice**Focus…
SCFit – Tue, Mar 21 Warm-up EVERY 2:00 x 3 SETS30 Big Jump Single Unders6 Snatch Deadlifts6 Behind the Neck Snatch Press6 Straight Leg Sit-UpsMobility in remainder* *Suggested Mobility – Moose Antlers,Cat Cows, Groiners, Bootstrappers areall good options. Weightlifting Metcon (Weight) STRENGTH (ALL)EMOM x 4 MINUTES*3 TNG Power Snatches -Into-EMOM x 3 MINUTES* 2 TNG…
SCFit – Mon, Mar 20 Warm-up 1 ROUND1:00 EZ Bike8 Air Squats (stretch at bottom)8 Hang Muscle Cleans w/Empty Barbell8 Ring RowsInto…1 ROUND:45 Mod Bike6 Narrow Stance Squats6 Hang Power Cleans w/Empty Barbell6 Jumping Pull-UpsInto…1 ROUND:30 Fast Bike4 Power Cleans w/Empty Barbell4 Front Squats w/Empty Barbell4 Jumping Pull-Up Negatives EXTENDED WARM-UP (ALL)EVERY 4:00 x 3…
SCFit – Sat, Mar 18 Warm-up EMOM x 6 MINUTESMIN 1 – :40 Arm + Body RowingMIN 2 – :40 Heels Down Rowing*MIN 3 – :40 Heel Up Rowing*MIN 4 – :40 Rowing (SPM 22-24)MIN 5 – :40 Rowing (SPM 25-27)MIN 6 – :40 Rowing (SPM 26-30) Metcon Metcon (Time) FOR TIME1250/1000m Row25 Box Jumps…
SCFit – Fri, Mar 17 Warm-up 1-2 ROUNDS10 Up-Down10 Lateral Jumps Over Bar10 Kip Swings8 OH Press6 Groiners + TwistInto…1 ROUND6 Burpees Over Bar6 BB Muscle Clean6 BB Push Press6 BB Front Squat Weightlifting Metcon (Weight) ON A 10:00 RUNNING CLOCK…Build to a Moderate 3-RepHang Squat Clean Thruster(Score is Weight) Metcon Metcon (Time) 10 SETS…
SCFit – Thu, Mar 16 Warm-up AMRAP x 6 MINUTES:30 Cardio Choice3/3 Lunges*3 SA Hammer Curl + DBL Hammer Curl**3 SLOW Leg Lifts*2nd Round: Add the empty barbell to the back rack.**1 Rep = SA Hammer Curl (L) + SA Hammer (R) + DBL Hammer Curl Metcon Metcon 3 ROUNDS FOR QUALITY2:00 Cardio Choice5/5 Barbell…
SCFit – Wed, Mar 15 Warm-up 1 ROUND10/8 Cal Bike10 Good Mornings20 Single Unders10 Ring RowsInto…1 ROUND10/8 Cal Bike5 Jefferson Curls10 Single-Single-Doubles10 Jumping Pull-Up NegativesInto…1 ROUND10/8 Cal Bike10 Deadlifts20 Double Unders5 Scap Pull-Ups + 5 Kip Swings EXTENDED WARM-UP(PERFORMANCE)3 SETS1-2 Ring Muscle-Ups5-7 Deadlifts*:30 Double or Triple Under Practice-Rest As Needed b/t Sets-*Start Light-Moderate and build…
SCFit – Tue, Mar 14 Warm-up AMRAP x 6 MINUTES6 Empty Barbell Strict Press6 Hanging Strict Knee Raises6 Inchworms + Push-Up6 Cat/Cows Weightlifting Metcon (Weight) 4 SETS1 Push Press +2 Push Jerk*Start Moderate and build to/past heaviest workout weight.(Score is Weight) Metcon Metcon (AMRAP – Reps) EMOM x 6 MINUTESMIN 1 – 5 Toes to…