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SCFit – Mon, Jan 30

SCFit – Sat, Jan 28 Warm-up EMOM x 8 MIN (:40 ON / :20 ON)*MIN 1: Step-Ups Box JumpsMIN 2: S.A. KB Swings S.A. KB Cleans (:20/:20)MIN 3: Tuck-Ups V-UpsMIN 4: :20 Dead Hang + :20 Active Hang :20 Scap Pull-Ups + :20 KipSwings*Progress to the second movement(s) halfway through the EMOM Metcon Metcon (AMRAP…

SCFit – Fri, Jan 27 Warm-up 3 ROUNDS1:00 Bike :45 Bike :30 Bike*5/5 DB Windmills10 Alt. Lunges w/PVC Pass Thru5 Jumping Air Squats w/PVC Overhead*As the Bike time decreases, let’s increase the RPM! Weightlifting Power Snatch (Weight) 8-6-4-8-6-4*Power Snatch*Start Light-Mod and build to Moderate-Heavy. The second wave of8-6-4 should be heavier than the first.(Score is…

SCFit – Thu, Jan 26 Warm-up TABATA, 8 ROUNDS :20 ON // :10 OFFMVMT 1 – High KneesMVMT 2 – Butt KickersMVMT 3 – Single UndersMVMT 4 – Scap Pull-UpsInto…1-2 ROUNDS (Time Permitting)200m Run8 False Grip Vertical Ring Rows*12 Alt. Lunges → DB Front Rack Alt. Lunges (light weight)16 Double Unders (:20 Practice)*Position the rings…

SCFit – Wed, Jan 25 Warm-up 3:00 RowInto…2-3 ROUNDS50’ Light KB Goblet hold Walking Lunges3/3 Single Leg Bridge-Ups at a 30X3* Tempo:45 Plank Hold*This is shorthand for what is called “tempo” in the strength andconditioning world. This means 3 seconds down, 0 second at thebottom, eXplode up and 3 second hold at the top. Weightlifting…

SCFit – Tue, Jan 24 Warm-up 1 ROUND1:00 EZ-Mod Bike for Calories*6 Alt. Groiners + Twist15 Med Ball G2O10 PVC Pass ThroughsInto…1 ROUNDBike*6 Cossack Squats7 Med Ball Overhead Press7 Med Ball Front Squat10 PVC Superman Pass ThroughsInto…1 ROUNDBike*6/6 Med Ball Around the World10 Med Ball Thruster10 Slow Alt. Dead Bugs*Focus in Round 1 is to…

SCFit – Mon, Jan 23 Warm-up AMRAP x 3 MINUTES20 Crossbody Mountain Climbers8 Scap Push-Ups6 Knee Push-ups*4 Tall Jumps*Option for Standard Push-Ups.Into…2 ROUNDS6 Clean Deadlifts6 Upright Rows6 Alt. Elbow Punches6 Push-Ups Weightlifting Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips Metcon (Weight) 5 SETS*1 Clean Pull +1 Clean High Pull +1 Muscle Clean*Start Light…

SCFit – Sat, Jan 21 Warm-up EMOM x 8 MIN (:40 ON // :20 OFF)*MIN 1: EZ Row → Mod RowMIN 2: Alt. S.A. DB Deadlifts → Alt. DB SnatchesMIN 3: Single Unders → Double Unders / Single-Single-DoublesMIN 4: Dead Bugs → Up Downs*Progress through the arrows in the second round of the EMOM Metcon…

SCFit – Fri, Jan 20 Warm-up AMRAP x 3 MINUTES3 Empty Barbell Strict Press (option to add in some elbow punches)3 Empty Barbell Bicep Curls + 3 Empty Barbell Bent Over Wide Grip Rows3 Scap Pull-Ups + 3 Kip SwingsInto…AMRAP x 3 MINUTES4 Bodyweight Lunge-Lunge-Squats4 Hang High Pulls + 4 Hang Muscle Cleans8 Ring Rows…

SCFit – Thu, Jan 19 Warm-up LINE DRILLS (MIN 0-3:00)Bear CrawlQuad CrawlHeel / Toe WalkSingle Leg Quad StretchCariocaetc.Into…3 ROUNDS*200 Run6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt.Step-Ups6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down***Arrows denote movement change from round to round.**Land softly in…