SCFit – Wed, May 24 Warm-up GENERAL WARM-UPAMRAP x 7 MINUTES10 Toe Touch + Jumping Jack10 KB RDL10 Alt. Deadbugs10 Alt. Bird DogsInto…SPECIFIC WARM-UP2-3 ROUNDS10 Russian KB Swings10 Tuck-Ups*5 SLOW Scap Pull-Ups5 False Grip Ring Rows*Switch to V-Ups in the 2nd Round. Gymnastics EMOM x 5 MINUTES1 Strict Ring Muscle-Up +1 Kipping Ring Muscle-Up(No Measure)Week…
SCFit – Tue, May 23 Warm-up 2-3 ROUNDS1:00 Bike @ Ez Mod Pace12 Alt. Plate Around The Worlds10 Plate Strict Press12 Alt. Box Step-Ups10 Alt. Shoulder TapsInto…2-3 ROUNDS:40 Bike @ Hard Pace12 Plate Ground to Overhead10 Box Jumps12 Plate Push Press10 Hollow Rocks Gymnastics EVERY 2:30 x 3 SETS3-5 Strict Handstand Push-Ups -Immediately Into-3-5 Kipping…
SCFit – Mon, May 22 Warm-up 1 ROUND5 Jefferson Curls (BB Optional)5 Cat/ Cows10 Alt. Deadbugs5/5 Single Leg Glute Bridge-Ups10 Slow Arm HaulersInto…2-3 ROUNDS100m Run8 WB Deadlifts*8 WB Front Squats*8 WB Push Press* *RND 2 combine movements to complete 12WB Thrusters. RND 3 complete 12 Wall Balls. Weightlifting Deadlift (Weight) 1×5 @ 75%1×3 @ 85%1×1+…
SCFit – Sat, May 20 Warm-up AMRAP x 8 MINUTES*8/6 Cal Row (RPE 6) → 10/8 Cal Row (RPE 8)8 Tall Step-Ups → 8 Box Jumps16 Alt. Russian Twists → 8 Alt. Sit-Thrus8 Alt. Groiners → 8 Alt. Cossack Squats*Progress to 2nd movement @ 4 min Metcon Metcon (AMRAP – Rounds and Reps) 3 SETSAMRAP…
SCFit – Fri, May 19 Warm-up AMRAP x 6 MINUTES10 Alt. Groiner Mountain Climbers5 Burpees5 Air Squats + 5 Jumping Squats10 BB Good Mornings5 BB Back Squats Weightlifting Back Squat (Weight) 1×3 @ 70%1×3 @ 80%1×3+ @ 90%Back Squat**Based off of 90% of Heavy 1-Rep(Score is Weight)Week 3 of 6 Wendler Metcon Metcon (Time) “ROCKET…
SCFit – Thu, May 18 Warm-up 2 ROUNDS:30 Cardio:20 Plank*10 Lunge + Twist10 Scap Pull-Upsinto…1 ROUND10 Box Step Ups*5 Ring Rows***:10 Ring Support Hold:10 Bottom of Ring Dip Holdinto..1 ROUND6 Box Step Ups (Build to Workout Height)5 False Grip Ring Rows:10 Ring Support Hold:10 Bottom of Ring Dip Hold*1st Round perform Plank; 2nd Round perform…
SCFit – Wed, May 17 Warm-up 1 ROUNDS:45 Bike10 Calf Raises30 Single Unders5/5 Moose AntlersInto…1 ROUND:45 Bike5/5 Single Leg Good Mornings30 Double Unders or :30 Practice5 Push-Up to Pikeinto…1-2 ROUNDS (Time Permitting):30 Bike10 Supinated Band Pull-Aparts5/5 Banded Crossbody Pull Aparts5 Empty Barbell Cuban Presses w/:01 Pause Overhead Weightlifting Push Press (Weight) 1×3 @ 70%1×3 @…
SCFit – Tue, May 16 Warm-up EMOM x 8 MINUTESMIN 1 – 200m RunMIN 2 – 10 Scap Pull-Ups + Max Knee RaisesMIN 3 – 10 Cat Cows + Max Glute BridgesMIN 4 – 10 RDL + Max Up-Downs Weightlifting Deadlift (Weight) 1×3 @ 70%1×3 @ 80%1×3+ @ 90%Deadlift**Based o of 90% of Heavy 1-Rep(Score…
SCFit – Mon, May 15 Warm-up 2 ROUNDS30 Jumping Jacks10 Slam Ball Deadlifts5/5 Single DB Deficit Scap Push-Ups*10 Alt. DB Around the Worlds5 Plank to Pike + 2 Piked Shoulder Taps**Into…2 ROUNDS*5/5 Hand Over Hand Ring Row5/5 Single DB Deficit Push-Up*10 Slam Balls Gymnastics EMOM x 8 MINUTESChoose one of the Below Options…Adv. Skill:3-5 Strict…
SCFit – Sat, May 13 Warm-up 1 ROUND250/200m Row10 Step-Ups10 Med Ball Ground to Overhead10 Ring RowsInto…2 ROUNDS250/200m Row5/5 Single Leg Step-Up10 Med Ball Front Squats10 Med Ball Push Press10 False Grip Ring Rows Metcon Metcon (Time) “ON A-MOTHER LEVEL”FOR TIME1000/800m Row60 Wall Balls (20/14)40 Wall Ball Step-Ups (24/20)*20 Ring Muscle-Ups40 WB Step-Ups (24/20)*60 Wall…