SCFit – Thu, Sep 18 Suggested Warm-Up Warm-Up 1 ROUND 100m Run 5/5 Ankle Rotations 10/10 Leg Swings 5/5 Fire Hydrants 10 Calf + Tib Raises Into… 1 ROUND 200m Run 20 Alt. High Knees 20 Alt. Butt Kickers 10 Alt. Box Step-Ups 5-7 Tall Jumps Into… 1 ROUND 400m Run 10 Box Jumps Workout…
SCFit – Wed, Sep 17 Suggested Warm-Up Warm-Up 1 ROUND 10 Air Squats 10 Samson Lunges 5 Inch Worm + Push-up 10 Shoulder Taps 10 Alt Piked Toe Taps Into… 3 ROUNDS 10 Goblet Lunge→ OH Lunge → FR Lunge 5 Burpees →Burpee to Target → Burpee over DB :20 Floor Planche :20 Wall Assisted…
SCFit – Tue, Sep 16 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON/:15 OFF) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups Into… 2 ROUNDS 8 Air Squats 8 Ring Rows or 6-8 Strict Pull-Ups 8 Jumping Air…
SCFit – Mon, Sep 15 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Row 10/10 Calf Raises 10 Bird Dogs :30/:30 Side Plank Into… 1 ROUND 1:00 Row 20/20 Single Leg Line Hops 10 Deadbugs 5/5 Single Leg RDLs Into… 1 ROUND 1:00 Row 50 Single Unders 10 Sit-Ups 10 KB Deadlifts Workout – Performance AMRAP x…
SCFit – Sun, Sep 14 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES (Mobility) MIN 1 – :45 Cat Cows MIN 2 – :45 Alt. Samson Lunges MIN 3 – :45 Yoga Push-Ups MIN 4 – :45 Cossack Squats MIN 5 – :45 Deep Squat Ankle Rocks Into… 25’ LINE DRILLS Toe Walk Heel Walk Duck…
SCFit – Sat, Sep 13 Suggested Warm-Up Warm-Up 2:00 Bike (EZ to Moderate) Into… AMRAP x 5 min 8 Bootstrappers 8 Deadbugs 8 Groiners 8 Bird Dogs 8 Air Squats Into… 1:00 Bike (Workout Pace) Strength – All EMOM x 8 MINUTES* (Weight) 1 Hang Power Clean + 1 Front Squat + 1 Hang Squat…
SCFit – Fri, Sep 12 Suggested Warm-Up Warm-Up General (3–4 min) – Just Move & Flow! 2:00 Cardio Choice 1:00 PVC Pass-Throughs 1:00 Empty Bar Bench Press (smooth tempo) Specific (5–6 min) – Start to Prime Bench & Lunges! 3 ROUNDS… 5 Empty Bar Bench Press (add load each round) 6 Alt. Bodyweight Lunges 6…
SCFit – Thu, Sep 11 Suggested Warm-Up Warm-Up 1:00 Row Into… AMRAP x 4 MINUTES (~2 Rounds) 4 Empty Barbell RDLs 4 Alt. Step-Ups* 4 Kip Swings 4 Ring Rows or Pull-Ups *At 2:00, switch to Box Jumps Into… 200m Run Benchmark Workout – Performance “STAND TALL” (Time) FOR TIME 2001m Row -Into- 9 ROUNDS…
SCFit – Wed, Sep 10 Suggested Warm-Up Warm-Up GENERAL MOBILITY 1:00 Banded Lat Stretch R/L 10 Adductor Rocks R/L 8 Up/Down Dogs 8 Samson Lunges Into.. 2 ROUNDS 8 Up Downs 8 Ring Rows 8 Sit-Ups :20/:20 Side Plank :20 Plate Gun Hold :20 Plate OH Hold Skill – All EMOM x 12 MINUTES MIN…
SCFit – Tue, Sep 9 Suggested Warm-Up Warm-Up 2 ROUNDS 5/5 Moose Antlers 10 PVC Pass Throughs 10 Behind the Neck PVC Presses Into… AMRAP x 6 MINUTES 6 Push-Ups to Down Dog 6 PVC Scarecrow Snatches (high pull + punch overhead) 6 PVC Overhead Jumping Squats Strength – Performance Overhead Squat (5-5-5-5-5*) *Start Light-Mod…