SCFit – Sat, Oct 25 Suggested Warm-Up Warm-Up 1 ROUND 250/200m Row 10 Scap Pull-Ups 10 Scap Push-Ups 10 Ring Rows 200m Run Into… 1 ROUND 250/200m Row 8 Small Kip Swings 8 Push-Ups 8 Big Kip Swings 200m Run Hero Workout – Performance Hamilton (Time) 3 Rounds for time of: 1000m Row 50 Push-ups…
SCFit – Fri, Oct 24 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5 Bootstrapps 5/5 Moose Antlers 10 Alt. Bird Dogs 10 Alt. Box Step-Overs 10 Vertical Jumps Into… AMRAP x 4 MINUTES 4 PVC Pipe Overhead Jumping Air Squats* 8 Arm Haulers 4 Box Jump Overs 8 Hollow Rocks *While keeping a PVC in the overhead…
SCFit – Thu, Oct 23 Suggested Warm-Up Warm-Up 1 ROUND 10 Band Supinated Pull-Aparts 10 Banded Upright Rows 10 Banded Face Pulls 10 Banded Dante Rows 5/5 Crossbody Band Pulls Into… 2 ROUNDS :30 Cardio Choice 10 Russian KB Swings 10 Sit-Ups 5/5 Single Arm Ring Rows Workout – All EMOM x 30 MINUTES MIN…
SCFit – Wed, Oct 22 Suggested Warm-Up Warm-Up 2 ROUNDS 20/20 Single Leg Single Unders 10/10 Calf Raises 8 Cat Cow 6 Push-Up to Pike Into… 2 ROUNDS 50 Single Unders → 30 Double Unders 10 Elbow Punches 8 Hang Muscle Cleans 6 Tempo Strict Press (31X1) Into… 1-2 ROUNDS (Time Permitting) 30 Double Unders…
SCFit – Tue, Oct 21 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Jumping Jacks 10 Up-Downs 10 Lunges 10 Tuck-Ups Into… 2 ROUNDS 10 Scap Push-Ups 10 Push-Ups 10 Arm Haulers 10 Air Squats* 5 Burpees *RND 2 complete 1 0KB Goblet Squats. Strength – All Bench Press (1×5 @ 60% (RPE 6) 1×5 @ 70%…
SCFit – Mon, Oct 20 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Air Squats → Jumping Air Squat 10 Step-Ups 10 Scap Pull ups 10 Strict Knee Raises Into 2 ROUNDS 1:00 Bike 10 Box Jumps 5/5 Hand Over Hand Ring Row 10 Kipping Knee Raises Skill – All ON A 10:00 RUNNING CLOCK……
SCFit – Sun, Oct 19 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS – :20 WORK // :10 REST) MVMT 1 – Cardio Choice MVMT 2 – Hollow Rocks/Hold Into… 2-3 ROUNDS 10 Banded Lat Pushdowns 5 Scap Pull-Ups 10 Seated Banded Lat Pulldowns 5 Scap Push-Ups Workout – All Metcon (AMRAP – Reps) EMOM x 12…
SCFit – Sat, Oct 18 Suggested Warm-Up Warm-Up 2 ROUNDS 10 WB Squats* 10 WB Push Press* 10 Scap Push-Ups 7-10 Push-Ups *RND 2 complete 5 WB Thrusters + 5 WB Push Press. Into… 2 ROUNDS 5 BB Deadlifts 5 Hang High Pulls 5 Hang Muscle Cleans 10 Elbow Punches Hero Workout – Performance Holleyman…
SCFit – Fri, Oct 17 Suggested Warm-Up Warm-Up Bike Tabata 4 RNDS (:20 ON/ :10 OFF) Into… 1 ROUND 10 Banded Pass Through 10 Banded Pull Aparts 10 Banded Bent Over Row 10/10 Banded Sword Pull 10 Banded Overhead Pull Aparts Into… Bike Tabata 4 RNDS (:20 ON/ :10 OFF) 2 ROUNDS 3/3 Scorpion Twists…
SCFit – Thu, Oct 16 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1: Alt. 90/90 Hip Rotations MIN 2: :20/:20 Sciatic Hamstring Floss MIN 3: Wide Stance Good Mornings MIN 4: Alt. Lunges Into… LINE DRILLS 20-25ft Toe Walk Heel Walk Straight Leg Bound Side Shuffle A-Skips B-Skips Into……