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…
SCFit – Sat, May 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 12 Good Mornings 12 Cossack Squats 12 Air Squats 12 Dead Bugs 6 Slow Cat Cows Into… 2 ROUNDS :20 Moderate Hard Bike :10 Easy Bike :20 Moderate Hard Bike :10 Easy Bike 12 Sit Ups 12 Alt Box Step Ups (RND 2:…
SCFit – Fri, May 16 Suggested Warm-Up Warm-Up 1 ROUND 400m Run 5 Inchworm Push-Ups 10 Squat Jumps 10/10 Single Leg Glute Bridge Ups Into … 2 ROUNDS 200m Run 5 Strict Press 10 Front Squats 5 Clean Deadlifts Strength – All Clean and Jerk (ON A 25:00 RUNNING CLOCK… Build to a 1RM Clean…
SCFit – Thu, May 15 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Alt. Elbow Punches w/Empty Barbell 5/5 Glute Dominant Step-Ups 10 SLOW Alt. Deadbugs 5 Jefferson Curls Into… 2 ROUNDS 10 Empty Barbell Deadlifts → 10 Empty Barbell Clean Deadlifts* 10 Alt. Step-Ups 10 Empty Barbell Strict Press → 10 Empty Barbell Push Press 20…
SCFit – Wed, May 14 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 15 Hollow Rocks 16 Alt. Supermans 10 False Grip Ring Rows 10 Scap Pull-Ups 2 ROUNDS1:00 Row 10 Kip Swings :10 Top of Dip Hold :10 Bottom of Dip Hold Skill – All EMOM x 8 MINUTES MIN 1 – 1-2 Muscle-Up Attempts…
SCFit – Tue, May 13 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Air Squat 10 Good Morning 10 PVC Pass Through 5/5 Around the World Into… 1-2 ROUNDS (Time Permitting) 7 Hang Muscle Snatch* 7 Behind the Neck Strict Press* 5 Snatch Balance* 10 OH Squat* *BB optional for 2nd round. Strength – All Snatch (ON…