SCFit – Sun, Jan 26 Suggested Warm-Up Warm-Up EMOM x (:40 ON / :20 OFF) MIN 1 – Single Unders MIN 2 – :20 Single Right Foot / :20 Singles Left Foot MIN 3 – High Knees Single Unders MIN 4 – Open Close Single Unders MIN 5 – Double Unders Into… 2-3 ROUNDS 8…
SCFit – Sat, Jan 25 Suggested Warm-Up Warm-Up 1-2 ROUNDS 10/10 Leg Swings 20 Bunny Hops 20 Anterior Tib Raises 10 Alt. Hip Openers (over the hurdle) Into… 400m Run 500/400m Row 200m Run 250/200m Row 100m Run 150/100m Row Workout – All AMRAP x 30 MINUTES (AMRAP – Rounds and Reps) 2000/1800m Row 1…
SCFit – Fri, Jan 24 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Push Up to Down Dog 10 Alt Groiners 10 Alt Piked Toe Taps 10 Pause Air Squats (:01 in bottom) 5 Up-Downs Into… 2 ROUNDS* 6 Clean/Snatch Grip RDL 6 Muscle Clean/ Snatch 6 Push Press/Behind the Neck Push Press 4 Tempo Front Squats…
SCFit – Thu, Jan 23 Suggested Warm-Up Warm-Up 3 ROUNDS 2:00 Bike* 12 Banded Pull-Apart 10 Alt. Deadbug (Option to add KB Pull Over) 8 Reps Pull-Up Prep** *RND 2= 1:30 Bike, RND 3= 1:00 Bike. **Scap Pull-Ups → Ring Rows → Kip Swings Skill – All EMOM x 8 MINUTES Practice 1-3 Rep of…
SCFit – Wed, Jan 22 Suggested Warm-Up Warm-Up 3:00 Row (Increase intensity every minute) Into… 1 ROUND 5 Jefferson Curls 10 Boot Strappers 5 Push-Up to Pike 10 Cat Cow Into… 1 ROUND 10 Wall Ball Front Squats 10 Sumo Good Mornings 5 Tuck Jumps 10 Strict Press Into… 1 ROUND 10 Wall Balls 10…
SCFit – Tue, Jan 21 Suggested Warm-Up Warm-Up 200m Run Into… 2 ROUNDS 5 Inch Worms into Up Dog/Down Dog 10 Good Mornings 8 Jefferson Curls 5/5 Bodyweight Lunges 10 Shoulder taps 5/5 Cat/Cow Into… 200m Run 2 ROUNDS 5 Tempo RDL (31X1) 5/5 BB Front Rack Lunges 10 Up/Downs Strength – All Deadlift (5×3…
SCFit – Mon, Jan 20 Suggested Warm-Up Warm-Up SPECIFIC MOBILITY :45/:45 Banded Lat Stretch :45/:45 Banded Ankle Distraction :45/:45 Banded Hip Distraction Into… 2 ROUNDS 8 Burpees 10 Tuck-Ups 10 Alt. DB Deadlifts 10 Scap Pull-Ups Into… 1 ROUND 8 Alt. DB Burpees 10 V-Ups 10 Alt. DB Snatches 10 Kip Swings Skill – Performance…
SCFit – Sun, Jan 19 Suggested Warm-Up Warm-Up 3 ROUNDS 6 Burpee Prep Reps* 6 Lateral Step Overs 6/6 Staggered Stance KB Deadlift 8 Alt. Cossack Squats (Option for Goblet) 10 Alt. Deadbugs *RD 1: Inch Worms + Push-Up RD 2: 6 Up-Down + High Jump RD 3: 6 Burpee + High Jump Workout –…
SCFit – Sat, Jan 18 Suggested Warm-Up Warm-Up 1 ROUND 3:00 Row 10 Banded Pull Aparts 8 Kang Squats Into… 1 ROUND 2:00 Row 10 Scap Pull Ups + 10 Ring Rows 8 Squat Jumps Into… 1 ROUND 1:00 Row 10 Kip Swings 8 Empty Bar Front Squats Workout – Performance FOR TIME (Time) 80/70…
SCFit – Fri, Jan 17 Suggested Warm-Up Warm-Up OPTIONAL MOBILITY 5 Up/Down Dog 8 Groiner into Pigeon Pose 5 Quadruped Forward + Backward Hip Circles 10 Cat/Cow Into… 1-2 ROUNDS 50 Single Unders 10 Good Mornings (BB Optional) 10 Deadbugs 6 Hang High Pull Into… 1-2 ROUNDS 30 Double Unders or Single Single Doubles 10…