SCFit – Sat, Feb 15 Suggested Warm-Up Warm-Up 1 ROUND 30 Crossbody Mountain Climbers 5 Jefferson Curls 10/10 Single Leg Hops 3/3 Scorpion Stretch Into… 1 ROUND 25’ Bunny Hops/Bounds 5 Clean Deadlifts 10’/10’ Single Leg Hops 6 Tempo Push Ups (22X1) Into… 1 ROUND 50 Single Unders / 35 Double Unders 10 Hang Muscle…
SCFit – Fri, Feb 14 Suggested Warm-Up Warm-Up 2 ROUNDS 12 Toes Touch Jumping Jacks 10 Alt. Lunges 10 Ring Rows 8 Air Squats w/ :01 Pause at Bottom Into… 1-2 ROUNDS (TIME PERMITTING) 12 Alt. Elbow Punches 10 Barbell Front Squats 8 Barbell Strict Press 6 Thrusters Strength – All Front Squat (5×5*) *Keep…
SCFit – Thu, Feb 13 Suggested Warm-Up Warm-Up EMOM x 10 MINUTES MIN 1 – 10 Scap Pull-ups + :15 Bar Hang MIN 2 – 10 Glute Bridge + :15 Hold MIN 3 – 10/10 Split Squats* MIN 4 – 10-12 SLOW Strict Press MIN 5 – 10/10 Single Arm Russian KB Swings* *MIN 6…
SCFit – Wed, Feb 12 Suggested Warm-Up Warm-Up DYNAMIC MOBILITY 5 Inchworm to Up/Down Dog 10 Groiner with a Twist 10 Scap Push-Ups 5 BB Jefferson Curls AMRAP x 6 Minutes 10 Barbell Good Mornings* 10 Bird Dogs 10 Glute Bridge-Ups 8 Slow Pike Shoulder Taps** * at 3:00 switch to BB RDLs **at 3:00…
SCFit – Tue, Feb 11 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES 6/5 Cal Bike 100m Run 6 Tuck Ups 10 Kip Swings Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 400m Run 30/25 Cal Bike 20 Toes to Bar (Score is Rounds + Reps) Workout – Fitness AMRAP x 20…
SCFit – Mon, Feb 10 Suggested Warm-Up Warm-Up 200m Run or 250/200m Row Into… 2 ROUNDS 8 Shoulder Taps + Down Dog* 8 Alt. DB Deadlifts 8 Vertical Jumps *1 Rep = Plank Shoulder Tap (R) + Shoulder Tap (L) + Down Dog Into… 2 ROUNDS 8 Plank Walk Outs 8/8 Single Arm DB Push…
SCFit – Sun, Feb 9 Suggested Warm-Up Warm-Up 400m Run Into… 2 ROUNDS 20 Banded Pull-Aparts 5 Banded Cat Cows 20 Shoulder Taps 5 Push-Ups 20 Crunches 10/10 Split Squats Workout – All AMRAP x 25 MINUTES (AMRAP – Rounds and Reps) 800m Run 40 Sit-Ups 40 Walking Lunges 20 Up-Downs 20 Dips* *RIng, Bar,…
SCFit – Sat, Feb 8 Suggested Warm-Up Warm-Up 2 ROUNDS 20 Bunny Hops 10/10 Single Leg Hops 5/5 Moose Antlers 5/5 Side Plank Rotations Into… 2 ROUNDS 10 Half Box Jumps* 10 Empty Barbell Strict Press 5 Scap Pull-Ups + 5 Kip Swings 10 Ring Rows *Jump tall and land softly on the box in…
SCFit – Fri, Feb 7 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Row (Focus on Long Pull) 10 Good Mornings 10 Air Squats 10 Down Dog to Up Dog 10 Alt Arm Raises in Child’s Pose Into… 2 ROUNDS 8/10 Cal Row (Dialing in the pace for the workout) 10 MB RDL (Deadlifts for 2nd Round)…
SCFit – Thu, Feb 6 Suggested Warm-Up Warm-Up 1 MOBILITY ROUND 5 Inchworm + Push Up 5/5 Moose Antlers 10 Calf + Tib Raises Into… AMRAP x 5 MINUTES 5 Cal Bike 5 Tuck-Ups/V-Ups* 5 Up-Downs** 5 Kip Swings At halfway point, swap movements for following: *Toes to Something **Burpees Workout – Performance 10 ROUNDS…