SCFit – Mon, Sep 8 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 25’ High Kicks 25’ Walking Samson Stretches 40 Single Unders 20 Single-Single-Double Unders 200m Run Into… 1-2 ROUNDS (Time Permitting) 8/8 Single KB DL :30/:30 Front Rack Hold :30 Plank 5 Slow Narrow Push Ups :20 Deadhang :20 Top of Ring Hold :20…
SCFit – Sun, Sep 7 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Step-Ups 10/10 DB DL 8/8 DB Upright Row 6/6 DB Strict Press 8 Shoulder Tap Up/Downs 10 Deadbugs (add DB 2nd round) Into… 2 ROUNDS 6 Burpees (Burpee step-over 2nd round) 6 Step-overs 10 DB Hang Snatch 10 DB Pull Across 10 Sit-ups (Add…
SCFit – Sat, Sep 6 Suggested Warm-Up Warm-Up EMOM x 9 MINUTES MIN 1 – :40 Row MIN 2 – :20 Air Squats + :20 Push-Up to Down Dog MIN 3 – :20 Slow Arm Haulers + :20 Hollow Rocks Into… 1-2 ROUNDS 10 Alt. Elbow Punches 10 Empty Barbell Front Squats 10 Empty Barbell…
SCFit – Fri, Sep 5 Suggested Warm-Up Warm-Up 1 ROUND 8 Plank to Pike 8 Scorpion Stretch 10 Elbow Scap Push-Ups* 10/10 Deficit Calf Raises Into… 1 ROUND 20/20 Single Leg Single Unders 10 Tuck-Ups 10 Scap Pull-Ups 5 Push-Up to Pike Into… 1 ROUND 40 Single Unders OR 20 Double Unders 8 Strict Knees…
SCFit – Thu, Sep 4 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1: Samson Lunges MIN 2: Yoga Push-Ups MIN 3: Deep Squat Ankle Rocks MIN 4: :20/:20 Adductor Rock Backs Into… 20’-25 LINE DRILLS Walking Knee Hugs Walking Toy Soldier Kicks Hamstring Scoops Duck Walk High Knees Butt…
SCFit – Wed, Sep 3 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Jumping Jacks 10 Elbow Punches 10 Ring Rows 7-10 Scap Pull-Ups* *RND 2 complete Kip Swings. Into… 2 ROUNDS (RND 1=PVC / RND 2= BB) 5 Down & Ups 5 High Hang High Pulls 5 High Hang Muscle Cleans 5 Clean Drops (BW optional)…
SCFit – Tue, Sep 2 Suggested Warm-Up Warm-Up 2:00 Cardio Choice (1:00 Easy / 1:00 Moderate) 2 SETS Static Hold Prep: :20 Bulgarian Split Squat Hold :20 Glute Bridge Hold :40 Wall Sit — knees at 90°, weight in heels. Then Into… 1-2 SETS Metcon Movement Prep: :30 sec slow bike into :15 sec sprint…
SCFit – Mon, Sep 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Air Squats 6 Inch Worm to Push-Up 10 KB Deadlifts Into… 1 ROUND 200m Run 10 Russian KB Swings 10 Box Step-Ups 10 Up-Downs 10 WB Thrusters Into… 1 ROUND 200m Run 10 American KB Swings 10 Box Jumps…
SCFit – Sun, Aug 31 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Bike (Increase intensity e/ round) 10 Ring Rows 7-10 Scap Pull-Ups 7-10 Scap Push-Ups 10 Push-Ups 10 Tuck-Ups* *Complete Alt. V-Ups RND2 & V-Ups RND3. Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 20/15 Cal Assault Bike* 10 Strict Pull-Ups…
SCFit – Sat, Aug 30 Suggested Warm-Up Warm-Up 20’ LINE DRILLS 8/8 Front to Back Leg Swings 8/8 Side to Side Leg Swings Hamstring Scoops Hip “Open the Gate” Hip “Close the Gate” 200m Run Into… 2 SETS* 5 PVC Pass Thru → Alt. PVC Around the World 5 Snatch Grip Deadlift → Clean Deadlift…