SCFit – Sat, Feb 1 Suggested Warm-Up Warm-Up EMOM x 6 MINUTES (:45 ON / :15 OFF) MIN 1 – Row (Arms Only) MIN 2 – Good Mornings MIN 3 – Row (Legs + Hip Only) MIN 4 – Pike Elephant Walks MIN 5 – Row (Full Stroke) MIN 6 – Leg Swings (alternate legs…
SCFit – Fri, Jan 31 Suggested Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 10 Groiners 8 Cat Cow 10 Boot Strappers 8 Thread the Needle GENERAL WARM-UP 1 ROUND 10 Wall Ball Front Squats 10 Scap Pull Ups 20 Shoulder Taps Into… 1 ROUND 8 Wall Balls 8 Ring Rows 8 Up Downs Into… 1 ROUND 6…
SCFit – Thu, Jan 30 Suggested Warm-Up Warm-Up BOUNDING PRIMER 2 ROUNDS 12 Front to Back Line Hops 12 Side to Side Line Hops 10 Right/Left Single Leg Hops 5 Max Vertical Jumps -Quick Rest Between Rounds- Then Complete… 1 ROUND 8 Low Box Jumps 10 BW Good Mornings 10 Air Squats 10 Elbow Punch…
SCFit – Wed, Jan 29 Suggested Warm-Up Metcon LINE DRILLS 25’/25’ Side Shuffle 25’ Alt Figure 4 Stretch 25’ Alt. Quad Stretch 25’ Karaoke 25’ Toy Soldier 25’ High Knees 25’ Butt Kickers 25’/25’ High Knees into Sprint Into… 2 ROUNDS 4 Push Up to Down Dog 4/4 Moose Antler 8 Tuck Ups/V Ups 8…
SCFit – Tue, Jan 28 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Jefferson Curls 5/5 Sciatic Nerve Flosses 10 PVC Banded Deadlifts 1:00 EZ Bike Into… 2 ROUNDS 5/5 Staggered Stance Good Mornings* 5 Cat/Cows 5 Empty Barbell RDLs :30 Bike Sprint *Option for staggered stance empty BB Deadlifts Strength – All Deadlift (5×2 Deadlift* (21X1))…
SCFit – Mon, Jan 27 Suggested Warm-Up Warm-Up 400m Run Into… 1 ROUND 10 Shoulder Taps 10 Scap Push-Ups or :10 Handstand Hold 10 Ring Rows 10 Scap Pull-Ups 10 Alt. Knees Over Toe Lunge 10 Cossack Squat 2 ROUNDS 5 Kip Swings 5 Push-Up to Pike* 5 Air Squats 5 Narrow Air Squats *2nd…
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…