SCFit – Tue, May 27 Suggested Warm-Up Warm-Up GENERAL MOBILITY :45/:45 Rig Pec Stretch 20 Calf Pumps in Down Dog 6 Slow Bootstrappers :45/:45 Rig Lat Stretch Into… 1:00 Cardio Choice #1 Into… 2 ROUNDS 10 BW Good Mornings→ BB Good Mornings 10 Tuck-Ups→ KB Heel Taps 10 KB Deadlift→ Russian KB Swings 50m Suitcase…
SCFit – Mon, May 26 Suggested Warm-Up Warm-Up 200m Run Into… 2-3 SETS FOR QUALITY 10 Air Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Hero…
SCFit – Sun, May 25 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio 5 Bootstrapper Squats 10 Scap Push Ups 10 Alt Groiners with a Twist 10 Bird Dogs (RND 2: Dead Bugs) Into… 2 ROUNDS 1:00 Cardio 10 Air Squats 10 Push Ups 8 Kip Swings 8 Ring Rows Workout – All EMOM x 20…
SCFit – Sat, May 24 Suggested Warm-Up Warm-Up 5 Up/Down Dog :30/:30 Rig Calf Stretch 20 Forward Arm Circles (small→big) 20 Backwards Arm Circles (small→big) 2:00 Bike (increasing effort) 3 ROUNDS 60 Single Unders 12 Sit-Ups (Straight Leg, Feet Flat, Butterfly) 10/10 DB Strict Press (3rd RD Push Press) 1:00 Bike (hard effort) Workout –…
SCFit – Fri, May 23 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (MOBILITY) MIN 1 – :45 Banded Lat Distraction (R) MIN 2 – :45 Banded Lat Distraction (L) MIN 3 – :45 Banded Hip Distraction (R) MIN 4 – :45 Banded Hip Distraction (L) Into… 2 ROUNDS 10 Alt. Fire Hydrants 10 Bodyweight or…
SCFit – Thu, May 22 Suggested Warm-Up Warm-Up 1 ROUND 25’ Toe Walk 25’ Heel Walk 25’ Alt. High Kicks 400m Run Into… 1 ROUND 25’ Alt. Hip Openers 25’ Alt. Quad Stretch 25’ Alt. Cossack Squats 200m Run Into… 1 ROUND 10 Scap Pull-Ups 10 Calf + Tib Raises 10 Tuck-Ups or V-Ups 100m…
SCFit – Wed, May 21 Suggested Warm-Up Warm-Up SQUAT MOBILITY 1 ROUND 10 Air Squats 10/10 Lunges 10/10 Cossack Squats 10/10 Curtsy Lunges 2 ROUNDS 10 Elbow Punches 5 Front Squats 10 Box Jumps → High Box Jumps 10 Up-Downs → Burpees 5 Push-Ups :30 Hollow Hold Strength – All Back Squat (ON A 20:00…
SCFit – Tue, May 20 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Overhead Squats Into… 1 ROUND 10 PVC Cuban Press 10 Scap Pull Ups 10 Kip Swings Into… 1 ROUND 8 Hang Muscle Snatch 8 Overhead Squats 8 Burpees :15/:15 Top and Bottom Ring Support…
SCFit – Mon, May 19 Suggested Warm-Up Warm-Up 1 ROUND :30 Arm Only Rowing :30 Arms + Body Rowing :30 Half Slide Rowing 1:30 Full Slide Rowing Into… 2 ROUNDS 10 Up-Down to Down Dog 10 KB Deadlifts 10 Alt. Lunges 5/5 Wrist Circles *RND 2 complete Russian KBS + KB Goblet Lunges. Strength –…
SCFit – Sun, May 18 Suggested Warm-Up Warm-Up 1 ROUND (25’ for each movement) 200m Run Walking Samson Lunges Toe Walk Walking Toe Touches Heel Walks Walking Figure 4 Squat High Knees Walking Lateral Lunges Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 DB Alt. Around the Worlds 10 Scap Push-Ups 10 Push-Up…