SCFit – Thu, Jan 5 Warm-up PART 1 (MIN 0-3:00)25ft Line Drills…Toe WalkHeel WalkStraight Leg KicksBear CrawlQuad CrawlInto…PART 2 (MIN 3:00-8:00)2 ROUNDS100m Run10 Alt. Forward BW Lunges w/ hands behind head*8 Kip Swings6 Empty Barbell “Up + Overs”***2nd Round: 10 Alt. Reverse BW Lunges. The hands behind the headfocuses on an upright torso position before…
SCFit – Wed, Jan 4 Metcon 400m RunInto…3 ROUNDS*10 Good Mornings (option to hold KB) → KB DL → RKBS10 Inch Worms → Up-Downs → Burpees10 Knee Push Ups → Push-ups → Hand Release Push-Ups*Arrows denote movement change from round to round. Weightlifting Deadlift (Weight) 8-8-8-8*Deadlift*Start Light and build to Moderate.Week 1 of 7 (Oly…
SCFit – Tue, Jan 3 Warm-up 2:00 Bike (Min 1 = EZ / Min 2 = Mod)Into…AMRAP x 5 MINUTES5 PVC Passes10 PVC Alt. Overhead Lunges5 Push-Up to Pike10 Alt. Groiners*After the Warm-Up, put the barbell in the rack and begin a lat/tricepsmash. This will help open the Front Rack and Overhead positions. Weightlifting Metcon…
SCFit – Mon, Jan 2 Warm-up 2-3 ROUNDS:20 Single Unders*8 Good Mornings:20 Tall Jump Single Unders8 Ring Rows8 Scap Pull-Ups***Complete Single Single Double Unders RND 2+3***Complete 5-7 Kip Swings RND 2+3.Into…1-2 ROUNDS W/EMPTY BARBELL (Time Permitting)5 Clean Deadlifts5 Upright Rows5 Hang High Pulls5 Hang Muscle Clean + Elbow Punch (R/L) Weightlifting Hang Power Clean (Weight)…
SCFit – Sat, Dec 31