SCFit – Tue, Aug 19 Suggested Warm-Up Warm-Up GENERAL MOBILITY 10 Cat/Cows 10 Hip 90/90 Rotations 10 Glute Bridge 6 Barbell Jefferson Curls Into… 2 ROUNDS 8 BB Good Morning → 8 BB RDL 8 Hang Muscle Clean → 8 Hang Power Cleans 8 Strict Press → 8 Push Press 8 Alt. Elbow Punches Strength…
SCFit – Mon, Aug 18 Suggested Warm-Up Warm-Up 20’-25’ LINE DRILLS 10/10 Side to Side Leg Swings 10/10 Front to Back Leg Swings Hamstring Scoops Hip “Open the Gate” Hip “Close the Gate” High KneesButt Kickers Into… AMRAP x 5 MINUTES 100m Run 5/5 Split Squat 5 DB Goblet Squats 5/5 Single Arm DB Strict…
SCFit – Sun, Aug 17 Suggested Warm-Up Warm-Up MOBILITY FLOW 5 Inch Worm into up/down Dog 5/5 Cat Cow 5/5 Thread the Kneedle 5/5 Lizard to ½ Split 5/5 90/90s with a Reach Into… 2 ROUNDS 1:00 Cardio 10 Step-ups → Goblet Step-up :30/:30 Single KB Front Rack Hold → DBL KB Hold :30 Hollow…
SCFit – Sat, Aug 16 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 50 Single Unders 10 Good Morning 10 Alt. Glute Bridge Marches 5 Tempo Deadlift (1111) Into… AMRAP x 5 MINUTES 25 Double Unders or 50 Single Unders 10 Scap Pull-Ups 10 Kip Swings 5 Push-Up to Down Dog Workout – Performance 2 ROUNDS…
SCFit – Fri, Aug 15 Suggested Warm-Up Warm-Up 400m Run Into… 2 ROUNDS 10/10 Single Leg Glute Bridge Ups 10 90-90 Hip Rotations 10 Boot Strappers Into… 2 ROUNDS 10 Goodmornings* 10 Elbow Punches 10 Back Squats *Add the barbell for round 2 Strength – All Back Squat (5-4-3 | 5-4-3*) *Start Moderate-Heavy and end…
SCFit – Thu, Aug 14 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5/5 Ankle Circles 5/5 Leg Swings 10 Alt. Hip Openers 15 Tib Fib Raises 20 Bounding Hops Into… 2 ROUNDS 200m Run 20 Alt. High Knees 10 Alt. Shoo the Chickens 20 Alt. Butt Kickers 10 Broad Jumps Into… 2 ROUNDS 100m Run 5/5 KB…
SCFit – Wed, Aug 13 Suggested Warm-Up Warm-Up 1 ROUND5 Inchworm to Push Up 5/5 Moose Antlers 5/5 Half Kneeling A Frame Stretch 5 Tempo Push Ups 5 Boot Strappers 2:00 Row* Into… 2-3 ROUNDS 8 Strict Press 8 Bent Over Row 200M Row *Increase Stroke Rate every 30 Sec – 22s/m, 24s/m, 26s/m, 28s/m….
SCFit – Tue, Aug 12 Suggested Warm-Up Warm-Up 2 ROUNDS :45 Bike 10 Step-Ups* 10 Tuck-Ups 5 Kip Swings *RND 2 complete taller Step-Ups. Into… 2 ROUNDS 10/8 Cal Bike 8 Knees to Chest 6 Box Jumps Workout – Performance 10 ROUNDS FOR TIME (Time) 20/15 Cal Assault Bike* 10 Toes to Bar 10 Box…
SCFit – Mon, Aug 11 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Cat/Cows 10 Groiners 8 Samson Lunges 6 Bootstrappers SPECIFIC WARM-UP 2 RDS 10 Barbell Good Mornings 10 Air Squats 10 BW Lunges 5/5 SA DB Hang Cleans 1 RD 8 Barbell RDLs 5 DB Hang Snatch (Right) 5 DB Front Squat (Right) 5 DB…
SCFit – Sun, Aug 10 Suggested Warm-Up Warm-Up MOBILITY ROUND 5 Push Up to Down Dog 10 Alt Spidermans 5/5 Moose Antlers 10 Kip Swings 5 Tempo Tuck Ups Into… 2 ROUNDS 5 Push Ups 10 Alt Box Step Overs 10 DB Strict Press (RND 2: DB Push Press) 5 Kipping Knee Raises Strength –…