SCFit – Wed, Jul 16 Suggested Warm-Up Warm-Up 1 ROUND 10 Up Down Down Dogs 10 Groiners 20 Pike Shoulder Taps 10 Pogo Hops Into… 1 ROUND 8 Cat Cow 8 Bootstrappers 8/8 Half Kneeling Plate Press 8 Box Jumps Into… 1 ROUND 10 Elbow Punch 10 Hang Muscle Cleans 8 Tempo Strict Press 8…
SCFit – Tue, Jul 15 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike (EZ-MOD Pace) 10 Scap Ring Rows 6/6 Single Arm Ring Rows 10 Deadbugs Into… 1-2 ROUNDS (Time Permitting) 12/10 Cal Bike 10 Scap Pull-Ups 5 Lat Push-Downs* 10 Kip Swings *Start in Active Hang, push down on the bar to engage the lats,…
SCFit – Mon, Jul 14 Suggested Warm-Up Warm-Up 1-2 ROUNDS 6 Push-Up to Down Dog 6 Alt. Elbow Punches 6/6 Sciatic Nerve Flosses into… AMRAP x 6 MINUTES 6 Barbell Goodmornings 6 Alt. Deadbugs 6 Hang Muscle Cleans 6 Burpees over the Bar Strength – All Deadlift (ON A 20:00 RUNNING CLOCK… Build to a…
SCFit – Sun, Jul 13 Suggested Warm-Up Warm-Up 5 Up/Down Dogs 10 Groiners 10 Bird Dogs 15 Scap Push-Ups 10 BW Good Mornings Into… 10 Leg Swings (Front to back + side to side) 10 KB DL 15 Scap Push-Ups 10 Up-Downs 6/6 Push-Up to Planks Into… 6 Shuttle Runs 10 Russian KB Swings 10…
SCFit – Sat, Jul 12 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Mountain Climber Groiner* 10 Tuck-Ups or V-Ups 10 Air Squats 10 BB Upright Rows *1 Rep= 4 Mountain Climbers + 1 Groiner each leg. Into… 2 ROUNDS 7-10 Kip Swings 10 BB Deadlifts 7 Hang High Pulls 10 Alt. Elbow Punches 7 Front Squats…
SCFit – Fri, Jul 11 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 8/6 Cal Bike 10 Scap Push-Ups 10 Alt. Plank or Pike Shoulder Taps 5/5 Single Arm DB Deadlifts Into… AMRAP x 5 MINUTES 8/6 Cal Bike 5 Push-Ups to Down Dog 5/5 Single Arm DB Hang Snatch* :15 Handstand or Pike Hold *On…
SCFit – Thu, Jul 10 Suggested Warm-Up Warm-Up 1 ROUND 200 M Run 10/10 Leg Swing 10 Calf Raises 10 Alt Shoo the Chickens 10 Alt Open the Gate hip openers Into… 2 ROUNDS 1:00 Row 30 Single Unders → 30 Dubs :15 Hollow Hold + 10 Hollow Rocks Workout – All AMRAP x 35…
SCFit – Wed, Jul 9 Suggested Warm-Up Warm-Up 1 ROUND 5 Up Dog-Down Dogs 10 Groiners 10 Elbow Punches 10 Scap Pull-Ups Into… 1 ROUND 8 Good Mornings 8 Cossack Squats 8 Hang Muscle Cleans 8 Ring Rows Into… 1 ROUND 6 Clean Deadlifts 6 Narrow Stance Air Squats 6 Hang Power Cleans 1-3 Strict…
SCFit – Tue, Jul 8 Suggested Warm-Up Warm-Up 1:00 Bike into… 1-2 ROUNDS 5/5 Ankle Circles 10 Forward Arm Circles 10 Up-Downs 10 Backwards Arm Circles 5 Lunge-Lunge-Squat Into… AMRAP x 5 MINUTES :30 Bike Sprint 5 Burpee Broad Jumps 5 Box Jumps 5 Kip Swings Skill – All ON A 15:00 RUNNING CLOCK…* Practice…
SCFit – Mon, Jul 7 Suggested Warm-Up Warm-Up 1 ROUND5 Inchworm + Push Up + Bootstrapper10 Scap Push Ups5/5 Moose Antlers10 Air Squats5/5 Spiderman Twists10 Dead Bugs Into… 2-3 ROUNDS8 Front Squats*8 Push Press*8 Ring Rows8 Scap Pull Ups** *RND 2: Complete 8 Thrusters in place of Front Squats and Push Press**RND 2: Hanging Knee…