SCFit – Sat, Nov 1 Suggested Warm-Up Warm-Up 1 ROUND 10 Slow Air Squats 3 Inch worm into a Push-Up 3/3 Groiners with a twist 5/5 Arm Lifts in Child’s Pose 10 Alt Piked Shoulder Taps Into 2 ROUNDS 10 MB Squats 10 MB Around the Worlds 10 MB Press 6 Kip Swings 6 Knee…
SCFit – Fri, Oct 31 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Bike 10 Goodmornings 10 Elbow Punches 10 PVC Pass Through 10 Scap Pull-Ups Into… 1 ROUND 1:00 Bike 5/5 Single Leg RDL 10 Hang Muscle Clean 10 BTN Snatch Grip Strict Press 10 Ring Rows Into… 1 ROUND 1:00 Bike 10 Deadlifts 10 Hang…
SCFit – Thu, Oct 30 Suggested Warm-Up Warm-Up 2 ROUNDS 50 Single Unders 10 BW Lunges 10 Bird Dogs 10 Air Squats Into… 100m KB Suitcase Carry (Switch @ 50m) Into… 1 ROUND 30 High-Jump Single Unders 30 Fast Single Unders 12 Walking Lunges 12 Sit-Ups 10 KB Goblet Squats Workout – All AMRAP x…
SCFit – Wed, Oct 29 Suggested Warm-Up Warm-Up 3 SETS 1:00 Row 5 Push-Up to Down Dog 5/5 Single Arm DB Arnold Press 5/5 Moose Antlers 10 DB Strict Press Strength – All Bench Press (1×3 @ 70% (RPE 7) 1×3 @ 80% (RPE 8) 1×3+ @ 85-90% (RPE 9)*) *1-2 Additional Reps if mechanics…
SCFit – Tue, Oct 28 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 6 PVC Alt. Lunge Pass Thrus 6 PVC Good Morning 6 Alt. Cossack Squat Into… AMRAP x 4 MINUTES 100m Run 6 Power Snatches or Power Cleans 6 Air Squats 6 Burpees (Over Bar) Strength – Performance Overhead Squat (1×3 @…
SCFit – Mon, Oct 27 Suggested Warm-Up Warm-Up 1 ROUND 10 Toes Touch Jumping Jacks 10 Alt. Standing Hip Openers 20 Bunny Hops 10 Alt. High Kicks 10 Tall Jumps Into… 2 ROUNDS 10 Alt. Step-Ups* 5 Deadlifts 5 Upright Rows 10 Alt. Elbow Punches 5 Cuban Presses** 10 Jump Squats *RND 2 complete 8…
SCFit – Sun, Oct 26 Suggested Warm-Up Warm-Up EMOM x 6 MINUTES (:45 ON / :15 OFF) MIN 1 – Calf Raises MIN 2 – Tib Raises MIN 3 – Cossack Squats MIN 4 – Jefferson Curls MIN 5 – Kang Squats MIN 6 – Alt. Deadbugs Into… AMRAP x 6 MINUTES 6 Walking Lunges…
SCFit – Sat, Oct 25 Suggested Warm-Up Warm-Up 1 ROUND 250/200m Row 10 Scap Pull-Ups 10 Scap Push-Ups 10 Ring Rows 200m Run Into… 1 ROUND 250/200m Row 8 Small Kip Swings 8 Push-Ups 8 Big Kip Swings 200m Run Hero Workout – Performance Hamilton (Time) 3 Rounds for time of: 1000m Row 50 Push-ups…
SCFit – Fri, Oct 24 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5 Bootstrapps 5/5 Moose Antlers 10 Alt. Bird Dogs 10 Alt. Box Step-Overs 10 Vertical Jumps Into… AMRAP x 4 MINUTES 4 PVC Pipe Overhead Jumping Air Squats* 8 Arm Haulers 4 Box Jump Overs 8 Hollow Rocks *While keeping a PVC in the overhead…
SCFit – Thu, Oct 23 Suggested Warm-Up Warm-Up 1 ROUND 10 Band Supinated Pull-Aparts 10 Banded Upright Rows 10 Banded Face Pulls 10 Banded Dante Rows 5/5 Crossbody Band Pulls Into… 2 ROUNDS :30 Cardio Choice 10 Russian KB Swings 10 Sit-Ups 5/5 Single Arm Ring Rows Workout – All EMOM x 30 MINUTES MIN…