SCFit – Fri, Nov 21 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS – :20 ON // :10 OFF) MVMT 1 – Bike (increase pace with each round) MVMT 2 – Scap Push-Ups (Round 1)* *Switch movements / progress through different movements… Alt. Pike Shoulder Taps – Round 2 Push-Up to Down Dog – Round 3 Push-Ups…
SCFit – Thu, Nov 20 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Groiners + ½ Split 10 Cat Cows 20 Shoo the Chickens 10 Scorpions (5/5) 2 ROUNDS IN TEAMS* 1:00 Row 1:00 Plank 1:00 Wall Sit *P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full…
SCFit – Wed, Nov 19 Suggested Warm-Up Warm-Up 2 ROUNDS10 PVC Pass Throughs 5/5 PVC Around the Worlds 10 PVC Snatch Grip Behind the Neck Strict Press 15 Air Squats → PVC OHS in RD2 12 Tuck-Ups 2 ROUNDS 10 Kip Swings 4 BB Hang Power Snatch 4 BB Power Snatch 4 BB Snatch Grip…
SCFit – Tue, Nov 18 Suggested Warm-Up Warm-Up 200m Run 25’ Toe Walks 25’ Heel Walks 25’ High Kicks 25’ Walking Samson Lunge 25’ High Knees 25’ Butt Kickers 200m Run Into… 2 ROUNDS 10 Up-Downs* 10 Ring Rows 10 Scap Pull-Ups 10 Kip Swings *RND 2 complete 5 Burpees. Workout – Performance EVERY 8:00…
SCFit – Mon, Nov 17 Suggested Warm-Up Warm-Up 2 SETS 4 Yoga Push-Ups 8 Kang Squats 8 Jumping Air Squats 8 Alt. Box Step-Over Into… 2 SETS 5 Clean Pulls 5 High Pulls 5 Muscle Cleans 5 Box Jump-Overs Strength – All Power Clean (ON A 20:00 RUNNING CLOCK… Build a 1-RM Power Clean) (Score…
SCFit – Sun, Nov 16 Suggested Warm-Up Warm-Up 2 SETS 200m Run 10 Good Mornings 20 Alt Shoulder Taps 10 Scap Pull-Ups 10 Alt. Deadbugs Into… 2-3 SETS 8 25’ Shuttle Runs 8 Up-Downs 20 Alt. Pike Shoulder Taps 8/8 Single Arm Ring Rows 8 AbMat Sit-Ups Workout – All EMOM x 30 MINUTES (AMRAP…
SCFit – Sat, Nov 15 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Bike 10/10 Calf Raises 8/8 DB Deadlift 6/6 Split Squats Into… 1 ROUND 1:00 Bike 20/20 Line Hops 6/6 DB Hang High Pull 8 Lunges Into… 1 ROUND 1:00 Bike 40 Single Unders 6/6 Alt. DB Hang Snatch 8 DB Goblet Lunges Partner Workout…
SCFit – Fri, Nov 14 Suggested Warm-Up Warm-Up 400 M Run Walking Figure 4 Stretch Toy Soldiers Spiderman (walking groiners) High Skips 200 M Run 1-2 ROUNDS 10 PVC Pass Throughs 10 PVC OH Thoracic Twists 10 BTN Strict Press 10 Tempo PVC OH Squat Strength – Performance Overhead Squat (5×5 @ 60% (RPE 6)*)…
SCFit – Thu, Nov 13 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 12 Toe Touch Jumping Jacks 10 Good Mornings 10 Kip Swings 8 Ring Rows Into… 2 ROUNDS 5 Clean Deadlifts 10 Elbow Punches 5 Hang Muscle Cleans 5 Hang Power Cleans Strength – All Power Clean (5×2 @ 60% (RPE 6)*) *This is…
SCFit – Wed, Nov 12 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Scap Push-Ups 10 Alt. Deadbugs 5/5 Side Plank Rotations 5 Push-Ups @ 31X1 Into… 1 ROUND (segway into teaching) 10 KB Sumo Deadlifts :30 Legs only Row 10 KB Upright Rows :30 Arms only Row 10 KB Sumo Deadlift High Pulls :30 Row Workout…