SCFit – Sun, Jul 20 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES :30 Row 5/5 Split Squat 10 Scap Push-Ups 10 Alt. Plank to Toe Taps :15 Wall Sit Into… AMRAP x 5 MINUTES :30 Row 10 Alt. Lunges 7 Push-Ups :15 Pike or Handstand Hold Skill – All EMOM x 9 MINUTES MIN 1…
SCFit – Sat, Jul 19 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10 Up-Downs 10 Elbow Punches 6 Hang Muscle Cleans 8 Ring Rows Into… 2 ROUNDS 10 Burpees → Burpee Over Bar 6 Hang Power Cleans 6 Kip Swings Workout – Performance 25 ROUNDS FOR TIME (Time) 1 Muscle-Up* 2 Hang Power Cleans (185/135)…
SCFit – Fri, Jul 18 Suggested Warm-Up Warm-Up 1 ROUND 10 Air Squats 5/5 Cossack Squats 10 Calf Raises 10/10 Ankle Circles 10 Kang Squats 10 Jumping Air Squat Into… 2 ROUNDS 20 Single Unders→ Dubs 10 MB Front Squats → MB Thrusters 8 MB Press 6 MB Around the World 8 Kip Swings 6…
SCFit – Thu, Jul 17 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Push Up to Down Dog 10 Good Mornings 5/5 Spidermans w/ Twist 1:00 Cardio of Choice Into… 2 ROUNDS 10 KB Deadlifts (RND 2: 10 RKBS) 5/5 Bent Over Rows :15/:15 SA Front Rack Hold (RND 2: SA OH Front Rack Hold) :30 Cardio…
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…