SCFit – Sat, Jun 17 Warm-up 2 SETS*1:00 Bike (RPE 6)5/5 S.A. DB Bent Over Rows10 Scap Push-Ups20 Alt. Shoulder Taps10 Cat Cows2 SETS*1:00 Bike (RPE 8)10 DBL DB Bent Over Rows5 Up-Downs10 Push-Ups5 Cobra to Pike*Use DBs lighter than intended workout weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES20/15 Cal…
SCFit – Fri, Jun 16 Warm-up AMRAP x 4 MINUTES30 Single Unders6 WB Deadlifts6 WB Front Squats6 WB Strict Press6 Tuck-UpsInto…AMRAP x 4 MINUTES20 Double Unders or 5 Single-Single-Double Attempts8 WB Thrusters*8 V-Ups*Option to practice WBs halfway through AMRAP. EXTENDED WARM-UP (ALL)EMOM x 9 MINUTESMIN 1 – 5 Deadlifts*MIN 2 – 5-7 Tuck-Up + V-UpMIN…
SCFit – Thu, Jun 15 Warm-up AMRAP x 8 MINUTES*1:00 EZ Cardio8/8 Suitcase KB/DB Deadlift6/6 SA KB/DB Clean5/5 Single KB/DB Around the World:30 Single KB/DB Deadbug*Perform KB movements with a light load. Metcon Metcon WORKOUT (ALL)3 ROUNDS FOR QUALITY2:00 Cardio Choice200m KB/DB Suitcase Carry (Athlete Choice, Mod)*20 Single KB/ DB Curl (Athlete Choice, Mod)1:00 Cardio…
SCFit – Wed, Jun 14 Warm-up 2 ROUNDS5 Push-Up to Pike + 4 Alt. Pike Shoulder Taps*5/5 Half Kneeling DB Arnold Press5 Kang Squats*1 Rep = 1 Push-Up to Pike + 4 Alt. Shoulder TapsInto…2 ROUNDS6 Alt. DB Burpees10 Alt. Step-Up Overs*10 Alt. DB Hang Muscle Snatch6 Pike Push-Ups*Box Jump Overs in 2nd Round SKILL…
SCFit – Tue, Jun 13 Warm-up 2 ROUNDS1:00 Row @ Mod Pace5 Lunge + Lunge + Air Squat5 RDL + Bent Over Row*10 V-UpsInto…2 ROUNDS:45 Row @ Hard Pace8 Alt. Back Rack Lunges8 Jumping Pull-Ups8 Up-Down + Alt. Shoulder Tap EXTENDED WARM-UP (ALL)EVERY 3:30 x 3 SETS1:00 Row10 Back Rack Alt. Lunges*3-5 Gymnastic Reps**-Rest w/…
SCFit – Mon, Jun 12 Warm-up AMRAP x 4 MINUTES4 Alt. Groiners4 Cat Cows4 Air Squats w/ :02 Hold Each Rep4 Alt. Elbow PunchesInto…2-3 ROUNDS (Time Permitting)200m Run8 Empty BB Upright Rows8 KB Goblet Squats Weightlifting Metcon (Weight) EMOM x 8 MINUTES*1 Above the Knee Power Clean +1 Below the Knee Power Clean +1 Front…
SCFit – Sat, Jun 10 Warm-up AMRAP x 4 MINUTES:30 Row (RPE 5-6)10 PVC Pass Throughs5 BB High Hang Shrugs10 Tuck-Ups5 Scap Pull-UpsInto…AMRAP x 4 MINUTES:30 Row (RPE 7-8)10 PVC Around The Worlds5 BB High Hang High Pulls10 V-Ups5 Kip Swings Metcon Metcon (Time) “SPEED BOAT”FOR TIME*200/150 Cal Row100 Toes to Bar75 Hang Power Snatch…
SCFit – Fri, Jun 9 Warm-up 200m RunInto…2 ROUNDS10 Alt. Mountain Climber Groiners10 Air Squats10 Lunges + TwistInto…2 ROUNDS5 WB Deadlift5 Med Ball SquatsInto…200m Run Weightlifting Back Squat (Weight) ON A 20:00 RUNNING CLOCK…Build to a 1-Rep Back Squat(Score is Weight)Week 6 of 6 Wendler Metcon Metcon (AMRAP – Rounds and Reps) ON A 12:00…
SCFit – Thu, Jun 8 Warm-up Play a Game!*Or…Alternate Warm-Up Option:2-3 ROUNDS15 Toe Touch Jumping Jacks10/10 Side Plank Rotations10 Slam Ball Deadlift10 Slam Ball Push Press*This is a great time to throw out a fun quick game of Lumberjacks and Farmers.Have athletes grab KBs of different sizes and lay them out in a coned off…
SCFit – Wed, Jun 7 Warm-up GENERAL WARM-UP2 ROUNDS10 Calf Raises → 5/5 Single Leg Good Mornings (2nd Round)20 Single Unders → :20 Double Unders (2nd Round)6 Burpee Alt. Step-Ups → 6 Burpee Alt. Step-Overs (2nd Round)into…SPECIFIC WARM-UP2 ROUNDS4 Hang Muscle Cleans + 4 Alt. Elbow Punches4 Strict Press w/:02 Pause Overhead4/4 Moose Antlers4 Push…