SCFit – Thu, Mar 27 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral Hop 8 Empty BB RDL* 8 BB Upright Rows** *RND 2 complete 8 Empty BB Deadlifts. **RND 2…
SCFit – Wed, Mar 26 Suggested Warm-Up Warm-Up GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt. Bird Dogs…
SCFit – Tue, Mar 25 Suggested Warm-Up Warm-Up MOBILITY ROUND 5/5 Wrist Circles 5 Up Dog to Down Dog 10 Squat w/ Twist :30 Dead Hang Into… 2 ROUNDS 10 Air Squats 10 Banded Lat Push Downs 10 Strict Press 10 Scap Pull Ups Into… 2 ROUNDS 5 Front Squats 5 Push Press 5 Thrusters…
SCFit – Mon, Mar 24 Suggested Warm-Up Warm-Up 1 ROUND 10 Air Squats 10 Good Morning 5 Jefferson Curls 10 Glute Bridge 3/3 Scorpion Twist 6 Tuck Jumps 2 ROUNDS 10 BB RDL 6 Half Box Jumps (land low and step off)* 10 Hollow Rocks 10 Superman Lifts *BJO on 2nd Rnd Strength – All…
SCFit – Sun, Mar 23 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Cardio Choice 5 Up Dog to Down Dog 10 Alt Piked Toe Tap 3/3 Groiners with a Twist 10 Superman Lifts 10 Hollow Rocks Into 2 ROUNDS 1:00 Cardio Choice 10/10 DB/KB Deadlifts + Carry 8/8 DB/KB Cleans + Carry 6/6 DB/KB Strict Press…
SCFit – Sat, Mar 22 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Single Unders 10 Scap Push Ups 10 Piked Toe Taps 5 Tempo Push Ups (31X1) 10 KB Deadlifts 10 Baby Kip Swings Into… 2 ROUNDS 30 Double Unders 10 Russian KBS 8 Piked Push Ups or Push Up to Down Dog 10 Ring Rows…
SCFit – Fri, Mar 21 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 8/6 Cal Bike (Easy Pace) 6 Air Squats 6 Alt. Elbow Punches 6 Tuck-Ups Into… AMRAP x 3 MINUTES 6/4 Cal Bike (Hard Pace) 6 Front Squats 6 Alt. V-Ups or V-Ups Strength – All 5×5 (Weight) Squat* *Option for Overhead, Front, or…
SCFit – Thu, Mar 20 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Groiners + ½ Split 10 Cat Cows 20 Shoo the Chickens 10 Scorpions (5/5) 2 ROUNDS ON TEAMS* 1:00 Row 1:00 Plank 1:00 Wall Sit *P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full…
SCFit – Wed, Mar 19 Suggested Warm-Up Warm-Up 1 ROUND 10 Up-Downs 10 Up-Down Dogs 10 Scap Push-Ups 10 Alt. Shoulder Taps 10 Scap Ring Rows or Scap Pull-Ups 10 Ring Rows Into… 2 ROUNDS 5 SLOW Knee Push-Ups 5 Push-Ups 5/5 Hand Over Hand Ring Row 10 Tuck-Ups Strength – Performance Weighted Pull-ups (ON…
SCFit – Tue, Mar 18 Suggested Warm-Up Warm-Up Part 1) MOBILITY 5:00 Front Rack Drills *Option for Elbow Punches or Tricep Smash Into… Part 2) 2-3 ROUNDS 20 Bunny Hops 10 Tib Raises 10 Elevated Calf Raises w/hold in bottom stretch position 10/10 Split Squats 200m Run Workout – Performance 3 SETS FOR TIME (Time)…