SCFit – Mon, May 1 Warm-up AMRAP x 3 MINUTES 1-2-3-and so on… Burpees 2-4-6 and so on… Box Step-Ups Into… 2 ROUNDS 5 Tempo Strict Press (31X1) 7 Box Jumps* :10 Top of Ring / Box Hold :10 Bottom of Ring / Box Hold *RND 2 complete Box Jump/ Step Overs Weightlifting Push Press…
SCFit – Sat, Apr 29 Warm-up AMRAP x 8 MINUTES20 Jumping Jacks16 Band Pull Aparts12 Alt. Groiners8 Ring Rows4 Push-Up to Pike EXTENDED WARM-UP (ALL)3 SETS10 Straight Arm Banded Push-Downs5 Kip Swings5 Reps of 1 Scap Push-Up + 1 Push-Up or Knee Push-Up5 Slow Air Squats + 5 Fast Air Squats-Rest as Needed b/t Sets-(No…
SCFit – Fri, Apr 28 Warm-up 0:00-3:00 RUNNING DRILLSRunning Drill Options:Walking Knees to ChestCalf WalkBear CrawlWalking Spiderman LungesInto..AMRAP x 3 MINUTES8 Alt. Box Step-Ups4/4 DB Around the World4/4 Moose AntlersInto..AMRAP x 3 MINUTES100m Run5 Barbell Strict Press5 Box Jumps Weightlifting Shoulder Press (Weight) 3×5Strict Press (1111)*Keep weight Light across all sets. This is a Deload…
SCFit – Thu, Apr 27 Warm-up EMOM x 9 MINUTESMIN 1 – :40 Bike (Light Light-Mod Mod)MIN 2 – :40 Banded Good MorningMIN 3 – :40 DeadbugInto…1 ROUND*1:00 Mod-Hard Bike Pace*This is a test round to have a target goal to aim for in the workout. Performwithout looking at the screen, find a Mod-Hard pace…
SCFit – Wed, Apr 26 Warm-up Have a pair of plates (10s or 15s) ready to use!2 ROUNDS*5/5 Plate Around the Worlds → 10 Plate Forward Raises10 SLOW Plank Alt. Shoulder Taps15 Feet Together Plate Hops (forward & back)10 Alt. DB Deadlifts → 10 Alt. DB Upright RowsInto…2 ROUNDS*5/5 Single Arm Plate Deficit Knee Push-Ups:30…
SCFit – Tue, Apr 25 Warm-up AMRAP x 3 MINUTES6 Scap Pull-Ups6 Glute Bridge Ups + Pause6 Bird Dogs6 Cat Cowsinto…AMRAP x 4 MINUTES:30 Mod Row Pace6 Jumping Air Squats6 Up-Downs6 Tuck-Ups Weightlifting Back Squat (Weight) 3×5Back Squats (1111)*Keep weight Light across all sets. This is a Deload Week.Remember Reading Tempo…1st Number is ‘Down Portion’2nd…
SCFit – Mon, Apr 24 Warm-up 2 ROUNDS4 Inchworm + Up-Dog + Down Dog*5 Scap Push-Ups + 2 Alt. Shoulders Taps6/6 Staggered Stance Good Mornings7 BB Bent Over Row w/ :01 Pause at top*Start standing and walk hands out to Plank. Drop hips tofloor and raise chin towards ceiling. Then Push hips backand though finishing…
SCFit – Sat, Apr 22 Warm-up 2 ROUNDS10 Bootstrap Squats8 Scap Push-Ups6 Scap Pull-Ups:30 RESTAMRAP x 3 MINUTES10 Banded Good Mornings8 Banded Bent Over Rows6 Band Pull Aparts:30 REST2 ROUNDS10 Tempo Air Squats (31X1)8 Tempo Ring Rows (21X2)6 Tempo Knee Push-Ups (22X1) Metcon Metcon (Time) 4 SETS*4 ROUNDS5 Pull-Ups10 Push-Ups15 Air Squats-Rest 1:00 b/t Sets-*1…
SCFit – Fri, Apr 21 Warm-up 0:00-3:00 RUNNING DRILLS…High KneesButt KicksToe/Heel WalkInside/Outside Foot WalkQuad Stretch to Knee HugInto…400m Group Jog (MIN 3-5)Into…2 ROUNDS (MIN 5-8)5 Barbell Deadlifts5 Barbell Upright Rows10 Barbell Elbow Punchesinto…AMRAP IN REMAINING TIME (MIN 8-10)100m Run5 Barbell Strict Press w/ :01 Pause at the top Metcon NCFIT BENCHMARK WORKOUT “AVA” (AMRAP –…
SCFit – Thu, Apr 20 Warm-up 1-2 ROUNDS8 Up-Downs8 Alt. Groiners8 BB Elbow Punches8 BB Good MorningsInto…1 ROUND6 Up-Downs Over the Bar6 Cossack Squats6 BB Hang Muscle Clean6 BB Front Squats Weightlifting Back Squat (Weight) 3×2*Tempo Back Squat (11X1)*Keep weight Heavy+ across all sets.Remember Reading Tempo… (Score is Weight)Week 4 of 5 Tempo Metcon Metcon…