SCFit – Sun, Jun 1 Suggested Warm-Up Warm-Up 1 ROUND 400m Run 8 Groiners 10 Scap Pull Ups 5/5 Leg Swings Into… 1 ROUND 200m Run 4/4 Split Squats 10 Banded Straight Arm Push Downs 5/5 Figure 4 Stretch Into… 1 ROUND 100m MedBall Run 8 Lunges 10 Ring Rows OR 3-5 Strict Pull Ups…
SCFit – Sat, May 31 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1: Samson Lunges MIN 2: Yoga Push-Ups MIN 3: Good Mornings MIN 4: Up-Downs Into… EMOM x 8 MINUTES (:40 ON / :20 OFF) MIN 1: Row (Legs + Hip Only) MIN 2 : Single Unders MIN…
SCFit – Fri, May 30 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Air Squat 8 Cossack Squat 20 Alt Piked Toe Taps 10 Scap Push Up 3/3 Groiner With Twist Into… 1-2 ROUNDS 5 Front Squats 5 Strict Press 8 Piked Push-Up 5 Barbell Thruster Strength – All Front Squat (ON AN 15:00 RUNNING CLOCK… Build…
SCFit – Thu, May 29 Suggested Warm-Up Warm-Up 1 ROUND 10/8 Cal Bike 10 Good Mornings 10/10 Fire Hydrant Lifts 10 Bird Dogs 5/5 A-Frame Hip Opener* 10 Glute Bridge Raises *Kneeling with one leg out straight to the side, rock forward and backwards 5 times 2 ROUNDS 10/8 Cal Bike 10 RDL w/ BB…
SCFit – Wed, May 28 Suggested Warm-Up Warm-Up 1-2 ROUNDS 5/5 Moose Antlers 10 Banded Pull Aparts 5/5 Banded Crossbody Pull Aparts 10 Heels Elevated Glute Bridge-Ups Into… 2 ROUNDS 5 Strict Presses → 5 Push Presses 10 Alt. Deadbugs → 10 Tuck-Ups or V-Ups 5 Kip Swings → 5 Strict Knee Raises 10 Vertical…
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…