SCFit – Mon, Jun 30 Suggested Warm-Up Warm-Up 1 ROUND 10 Wall Ball Deadlifts 10 WB Alt. Around the Worlds 10 WB Strict Press 10 WB Ground to Overhead 100m WB Farmers Run Into… 2 ROUNDS 300/250m Row 10 WB Front Squats w/ :01 Pause at Bottom* 10 WB Push Press* 10 Scap Push-Ups 5…
SCFit – Sun, Jun 29 Suggested Warm-Up Warm-Up Mobility Warm-Up 1 ROUND 10 Down Dog to Up Dog 5/5 Lizard to ½ Split 5/5 Table Top Thread the Needle 5/5 Cat Cow :30 Tuck Hold Into 2 ROUNDS 1:00 Cardio of Choice 10 Good Mornings → DB RDL 10 Scap Push Ups + :20 Plank…
SCFit – Sat, Jun 28 Suggested Warm-Up Warm-Up 3 ROUNDS 1:30 Row (EZ→Mod→Hard) 10 Scap Pull-Ups → Kip Swings → Kipping Knee Raise 12 Alt. DB DL → Alt. High Pull → Alt. DB Snatch 15 Air Squats → Slightly Narrower Air Squat → Feet Together Air Squat Workout – Performance FOR TIME (Time) 100…
SCFit – Fri, Jun 27 Suggested Warm-Up Warm-Up 2 ROUNDS 20 Bunny Hops 10 Empty Barbell High Hang Muscle Cleans 10 Alt. Elbow Punches 20 Ant. Tib Raises Into… 2 ROUNDS 40 Single Unders or 25 Double Unders 10 Empty Barbell Clean Deadlifts 10 Empty Barbell Strict Press 20 Hollow Rocks Strength – All ON…
SCFit – Thu, Jun 26 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES :30 Bike 4 Sit-Ups 4 DB/KB Slides 4/4 DB/KB Deadlifts 4/4 Single Arm DB/KB Swings Into… AMRAP x 5 MINUTES* :15 DB/KB Suitcase Hold 10 Alt. Russian Twists :15 Single DB/KB Front Rack Hold 10 Alt. Bicycle Crunches :15 Single DB/KB Overhead Hold…
SCFit – Wed, Jun 25 Suggested Warm-Up Warm-Up 1 ROUND 5 Inch Worm + Push Up 5/5 Split Squats 10 Up Downs 10 Tuck Ups Into… 1 ROUND 10 Scap Push Up to Pike 10 BW Lunges 8 Burpees 10 Scap Pull Ups Into… 1 ROUND 5 Pike Push Ups OR Hand Release Push Ups…
SCFit – Tue, Jun 24 Suggested Warm-Up Warm-Up 25’ LINE DRILLS Jog Down/ Back Carioca Down/Back Lunge + Reach Overhead Walking Coassack Squats Walking Floor Scrapers Toe Walk Toy Soldiers Walking Groiners w/ Twist Into… 2 ROUNDS 200M Jog 10 Alt Box Step Ups 10 Deadbug 8 RDL (RND 2: 8 Deadlifts) 8 Cat/Cow Workout…
SCFit – Mon, Jun 23 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Alt. Arm Swings Cross-Body 10 Alt. Up & Down Arm Swings 10 Shoulder Rolls Forward + Backwards 10 Wall Slides* 10 SLOW Arm Haulers 10 Alt. Thread the Needles *Stand with your back, elbows, and wrists against a wall. Slide arms up like a…
SCFit – Sun, Jun 22 Suggested Warm-Up Warm-Up QUICK MOBILITY FLOW: 6 Down Dog to Up Dog 12 Alt Plank to Toe Tap 3/3 Groiners with a Twist 6 90/90 Hip Rotations 12 Glute Bridge :20 Hollow Hold Into… 2 ROUNDS :30 Arms only Rowing :30 Arms and body :30 Half Slide :30 Full Row…
SCFit – Sat, Jun 21 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 10 90/90 Hip Openers 10 Glute Bridge Raises 10 Alt Step-Ups 5 Tempo Push Ups (31X1) Ino… 2 ROUNDS 10 KB Deadlifts (RND 2: Russian Swings) 10 Dead Bugs 10 Box Jumps (RND 2: Option to increase height) 5 Strict Dips (Bench/Box/Rings)…