SCFit – Tue, Oct 28 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 6 PVC Alt. Lunge Pass Thrus 6 PVC Good Morning 6 Alt. Cossack Squat Into… AMRAP x 4 MINUTES 100m Run 6 Power Snatches or Power Cleans 6 Air Squats 6 Burpees (Over Bar) Strength – Performance Overhead Squat (1×3 @…
SCFit – Mon, Oct 27 Suggested Warm-Up Warm-Up 1 ROUND 10 Toes Touch Jumping Jacks 10 Alt. Standing Hip Openers 20 Bunny Hops 10 Alt. High Kicks 10 Tall Jumps Into… 2 ROUNDS 10 Alt. Step-Ups* 5 Deadlifts 5 Upright Rows 10 Alt. Elbow Punches 5 Cuban Presses** 10 Jump Squats *RND 2 complete 8…
SCFit – Sun, Oct 26 Suggested Warm-Up Warm-Up EMOM x 6 MINUTES (:45 ON / :15 OFF) MIN 1 – Calf Raises MIN 2 – Tib Raises MIN 3 – Cossack Squats MIN 4 – Jefferson Curls MIN 5 – Kang Squats MIN 6 – Alt. Deadbugs Into… AMRAP x 6 MINUTES 6 Walking Lunges…
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…