SCFit – Sun, Sep 28 Suggested Warm-Up Warm-Up General (3–4 min) 1:00 Cardio Choice 20 Shoulder Taps (plank position) 20 Walking Lunges 10 Inchworm Push-Ups Into… Specific (6–7 min) 2 ROUNDS… 30’ Bear Crawl (forward/back) 6 Rope Pull-to-Stand OR 4–6 Strict Pull-Ups 100m Run w/ Wall Ball 100’ Suitcase Carry (light DB/KB) Workout – Performance…
SCFit – Sat, Sep 27 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Bike 10 WB Deadlifts 10 WB Front Squats 10 WB Around the World 10 WB Strict Press 5 Up/Down 10 Tuck-Up Into… 1-2 ROUNDS 1:00 Bike 10 MB Thrusters → Wall Balls 5 Burpees → Burpee over WB 10 Kip Swings Workout – Performance…
SCFit – Fri, Sep 26 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 5 Inchworm + Push-Up 10 Box Step-Ups 10 Lunges Into.. 2 ROUNDS 12 Elbow Punches 8 Front Rack Lunges 8 Box Jumps (Jump Overs in Rd 2) 16 Alt. Pike Shoulder Taps Strength – All Bench Press (8-6-4-2*) *Start Light-Moderate and end Heavy….
SCFit – Thu, Sep 25 Suggested Warm-Up Warm-Up TABATA #1 (8 ROUNDS, :20 ON // :10 OFF) MVMT 1 – Cardio Choice #1 (increase pace/RPM every round) MVMT 2 – Alt. Plank Shoulder Taps -Rest 1:00- TABATA #2 MVMT 1 – Cardio Choice #2 (increase pace/RPM every round) MVMT 2 – Hollow Hold/ Rocks Workout…
SCFit – Wed, Sep 24 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Inch Worm Push-Ups 8 Boot Strappers :30 Dead Hang 8 Burpees Into… 1 ROUND 5 Clean Deadlifts 10 Elbow Punches 10 Ring Row 10 Scap Pull Ups Into… 1 ROUND 10 Hang Muscle Cleans 5 Hang Power Cleans 10 Kip Swings 5 SLOW Low…
SCFit – Tue, Sep 23 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Row (Increasing Intensity) 30 Single Unders* 10 DB Around the World 6/6 Single Arm DB Strict Press *RND 2 complete 10 sets of a Single-Single-Double. RND 3 complete 40 Double Unders or 60 Single Unders. Skill – All 3 SETS :30/:30 Single DB Overhead…
SCFit – Mon, Sep 22 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 100m Run 6 Lunge-Lunge-Squat w/PVC 6 Alt. Cossack Squat 6 PVC Pipe Sots Press Into… AMRAP x 5 MINUTES 100m Run 6 Tempo Air Squats (1111) 6 Alt. Elbow Punches 6 BTN Snatch Grip Push Press Strength – Performance Overhead Squat (ON A…
SCFit – Sun, Sep 21 Suggested Warm-Up Warm-Up GENERAL WARM-UP – JUST MOVE & SHAKE OUT! 2:00 Cardio Choice 20 PVC Pass-Throughs 20 Slow PVC Good Mornings 20 Sit-Ups Into… SPECIFIC WARM-UP – PRACTICE THE DB MOVEMENTS! 2 ROUNDS 8 Glute Bridges 8 DB Floor Press (light load) 8 DB Bent-Over Rows (light load) 10…
SCFit – Sat, Sep 20 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 8/6 Cal Bike 8 Scap Pull-Ups 8 Ring Rows 8 BB Strict Press Into… 1 ROUND 8 Kip Swing 8 BB Push Press :30 Hard Bike Into… 1 ROUND 8 Big Kip Swings 8 BB Push Jerks :30 Hard Bike Strength – All…
SCFit – Fri, Sep 19 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 4 Cat/Cows 8 Alt. Bird Dogs 4/4 Single Leg RDLs Into… AMRAP x 4 MINUTES 4 Scap Pull-Ups + 4 Kip Swings 8 Tuck-Ups or V-Ups 12 Glute Bridge-Ups Strength – All Deadlift (EMOM x 10 MINUTES) RND 1+2: 6 Reps (Light) RND…