SCFit – Wed, Apr 19 Warm-up 2 ROUNDS1:00 Bike5/5 DB Around the Worlds10 Alt. Pike Shoulder Taps20 Alt. DB Foot TapsInto…2 ROUNDS:30 Bike5/5 Single Arm Arnold Press5 Pike Push-Ups30 Single Unders 30 Double Unders (2nd Round) Gymnastics EVERY 3:00 x 4 SETS3-5 Tempo Handstand Push-Ups (30X1):45 DBL KB/DB Overhead Hold (AthleteChoice, Mod)EZ Cardio w/ Time…
SCFit – Tue, Apr 18 Warm-up F ROUND:30 Cal Row @ Easy Pace6 Cat Cows6 Bird Dogs6 Push-Up to PikeInto…1 ROUND:30 Row @ Mod Pace6/6 Barbell RDL12 Alt. V-Ups12 Glute Bridge Upsinto…1 ROUND:30 Row @ Hard Pace6 Barbell Deadlifts6 Kip Swings6 Strict Knee Raises Weightlifting Deadlift (Weight) 3X2*Tempo Deadlift (11X1)*Keep weight Heavy+ across all setsRemember…
SCFit – Mon, Apr 17 Warm-up AMRAP X 5 MINUTES*6 WallBall Deadlift6 WB Push Press6 WB Front Squat6 Up-Downs6 Ring Rows*From 3:00-5:00, complete: 10 WB Thrusters + 8 Burpees + 6Kip Swings.Into…1-2 ROUNDS (TIME PERMITTING)100m Run5/5 Moose Antlers8 Alt. Bird Dogs6 Tempo Strict Press (31X1) Weightlifting Shoulder Press (Weight) 3X2*Tempo Strict Press (11X1)* Keep weight…
SCFit – Sat, Apr 15 Warm-up 2 ROUNDS:20 Single Unders4 Inchworm + 3 Scap Push-Ups6 Deadlifts6 Upright Rows12 Elbow PunchesInto…1-2 ROUNDS (Time Permitting):20 Double Unders OR Single-Single-Doubles8 Push-Ups8 Ring Rows*5 Hang Muscle Cleans5 Hang Power Cleans*Complete 8 Jumping Pull-Ups RND 2. Weightlifting Power Clean (Weight) ON A 10:00 RUNNING CLOCK…Build to a Mod-Heavy 3-Rep Power…
SCFit – Fri, Apr 14 Warm-up 2:00 Easy Pace Bikeinto..2 ROUNDS10 Alt. Groiners10 Alt. Cossack Squats10 Alt. Reverse Lunges10 DB Goblet Squat w/ :02 Pause in bottominto…1:00 Fast Pace Bike Weightlifting Back Squat (Weight) STRENGTH (ALL)3×4*Tempo Back Squat (11X1)*Keep weight Heavy across all sets.Remember Reading Tempo…1st Number is ‘Down Portion’2nd Number is ‘Down Position’3rd Number…
SCFit – Thu, Apr 13 Warm-up 1 ROUND20 Mountain Climbers7 Push-Up to Pike10 Scap Pull-Ups10 BB Strict PressInto…1 ROUND15 Jumping Jacks5 Inch Worms8 Tuck Ups8 BB Muscle CleanInto…1 ROUND10 Toe Touch Jumping Jacks3 Wall Walks or Half Wall Walks6 Kip Swings6 BB Front Rack Dip and Drive Weightlifting Shoulder Press (Weight) 3×4*Tempo Strict Press (11X1)*Keep…
SCFit – Wed, Apr 12 Warm-up 2 ROUNDS*10 KB Deadlifts 10 KB Sumo Deadlift High Pulls1:00 Row (Legs + Hips only) 1:00 Row (Arms + Legs)10 Banded Lat Pull-Downs 10/10 Banded Plank Pulls***Arrows indicate 2nd Round movement change.**Band placed low on the rig. Single Arm Plank hold, while the other armperforms a single arm Dante…
SCFit – Tue, Apr 11 Warm-up EMOM x 8 MINUTES (:40 On / :20 Off)MIN 1 – Scap Push-Up + Alt. Shoulder TapMIN 2 – Slow Step-Ups*MIN 3 – Seated DB Alt. Arnold PressMIN 4 – Quad Heel Taps *** Increase Height on Second Round.** Similar to a Bird Dog position. Both knees off the…
SCFit – Mon, Apr 10 Warm-up 2 ROUNDS200m Jog5 Cat Cows8 Banded Glute Bridge-Up6 Banded Glute Bridge-Up + Abduction*4/4 Banded Fire Hydrants***While at the top of the GBU push knees further out and intothe band. Hold for a second before beginning knees back toneutral (still keeping band under tension) and lower hips tofloor.**Start on all…
SCFit – Sat, Apr 8 Warm-up 2 ROUNDS:45 Cal Row (increasing intensity)10 Walking Lunges5/5 Single Arm DB Deadlifts10 Single DB Curls12 Slow Alt. Shoulder TapsInto…2 ROUNDS:45 Cal Row (increasing intensity)10 Walking Lunges5/5 Single Arm DB Upright Row15 DB Glute Bridge-Ups10 DB Slides Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES25/20 Cal Row20…