SCFit – Tue, Jun 6 Warm-up GENERAL WARM-UP (10 MINUTES)EMOM x 5 MINUTES (Assault Bike)MIN 1 – :25 Arms Only + :25 Legs OnlyMIN 2 – :45 @ RPM 45-50MIN 3 – :45 @ RPM 50-60MIN 4 – :45 @ RPM 60-65MIN 5 – :45 @ RPM 65-70+Into…2-3 ROUNDS (Time Permitting)10 Ring Rows8 Scap Pull-Ups6…
SCFit – Mon, Jun 5 Warm-up AMRAP x 3 MINUTES4 Cat Cows4 Alt. Groiners4 Inch Worms + Push-UpInto…AMRAP x 5 MINUTES5 Med Ball Ground to Overhead5 Med Ball Glute Bridge-Ups5 Med Ball Sit-Ups5 Burpees Weightlifting Deadlift (Weight) ON A 20:00 RUNNING CLOCK…Build to a 1-Rep Deadlift(Score is Weight)Week 6 of 6 Wendler Metcon Metcon (AMRAP…
SCFit – Sun, Jun 4
SCFit – Fri, Jun 2 Warm-up 1 ROUND100m Run5/5 Plate Rounds the Worlds10 Up-DownsInto….1 ROUND100m Run10 Burpees:30 Barbell OH HoldInto…1 ROUND100m Run10 Burpees to Target10 Barbell Strict Press Weightlifting Push Press (5-5-5 Push Press *Keep weight Light across all sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Wendler) Metcon Metcon…
SCFit – Thu, Jun 1 Warm-up 2 ROUNDS5 Cat Cows10 KB Deadlift10 Scap Pull-Ups10 Alt. V-UpsInto…1 ROUND5/5 Moose Antlers10 Russian KB Swings10 Kip Swings10 Tuck Ups or V-Ups Weightlifting Deadlift (5-5-5 Deadlift *Keep weight Light across all sets. This is a Deload Week. (Score is Weight) Week 5 of 6 Wendler) Metcon Metcon (Time) 4…
SCFit – Wed, May 31 Metcon AMRAP x 6 MINUTES10 Jumping Jacks5/5 Slam Ball Around the Worlds5/5 Slam Ball Single Leg RDLs10 Slam Ball Ground to OverheadInto…2 ROUNDS:20/:20 Single Arm Slam Ball Overhead Hold10 Calf Raises20 Alt. Skater Jumps:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold) Skill ON AN…
SCFit – Tue, May 30 Warm-up 2:00 Easy CardioInto…2-3 ROUNDS10 Cat Cows8 Inch Worms + Push-Up10 Alt. Cossack Squats8 Dead BugsInto…1:00 Mod CardioInto..2-3 ROUNDS8 Box Jumps10 Straight Leg Sit-Ups8 Up-Downs10 Lateral Step-Overs Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES20/15 Cal Cardio Choice20 Russian Twists15 Sit-Ups15/12 Cardio Choice15 Glute Bridge-Ups10 PVC Over-Unders…
SCFit – Mon, May 29 Warm-up 200m RunInto…2-3 SETS FOR QUALITY10 Kang Squats5 Scap Push-Ups + 5 Push-Ups3 Scap Pull-Ups + 2 Pull-Ups*This is a short warm-up for a very long workout. Commonly.many athletes will use the first run as part of their‘additional warm-up’ Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups…
SCFit – Fri, May 26 Warm-up Closed For Cleaning
SCFit – Thu, May 25 Warm-up 1 ROUND5 Inch Worms20 Lateral Jumps Over Bar10 Alt. Groiners10 Alt. “90/90” Hip Rotations1 ROUND6 Up-Downs6 Air Squats + 6 Jumping Air Squats10 BB Elbow Punches6 BB Good Morning1 ROUND6 Burpees3 Clean Deadlift3 Hang Muscle Clean3 Hang Power Clean Weightlifting Back Squat (Weight) 1×5 @ 75%1×3 @ 85%1×1+ @…