SCFit – Tue, Aug 22 Warm-up 1-2 ROUNDS10 Bunny Hops + 10/10 Single Leg Hops10 Elbow Punches8 BB Good Mornings6 Cossack SquatsInto…2 ROUNDS30 Single Unders20 Bicycle Crunches5 Hang Muscle Cleans5 Front Squats EXTENDED WARM-UP (ALL)EMOM x 8 MINUTESMIN 1 – 3-5 Front Squats*MIN 2 – :40 Jump Rope Practice***Start light and build slightly past workout…
SCFit – Mon, Aug 21 Warm-up 200m JogInto…1-2 ROUNDS5 Bootstrappers10 Up-Downs5 Air Squats5/5 Plate Around the Worlds5 BurpeesInto…1-2 ROUNDS5 PVC Pass Throughs5 PVC Snatch Grip Upright Rows5 PVC Behind the Neck Press + Squat5 PVC Overhead Jumping SquatsInto…200m Jog Weightlifting Snatch (Weight) ON A 22:00 RUNNING CLOCK…Build to a 1-Rep Snatch(Score is Weight)Week 8 of…
SCFit – Sat, Aug 19 Warm-up 2 ROUNDS10 Alt. Box Step-Ups8 Up-Downs + 2 Scap Push-Ups*6 Knee Push-Ups + Down Dog10 Tuck-Ups *Complete the sprawl back of theUp-Down, complete 2 Scap Push-Ups,then jump up and stand.Into…2-3 ROUNDS (Time Permitting)6 Slow Push-Ups6/6 Single DB Suitcase Box Step-Ups*6 Burpees6 V-Ups6 Box Jumps *Hold DB in opposite hand…
SCFit – Fri, Aug 18 Warm-up 2 ROUNDS:30 Bike – Legs Only + :30 Bike – Arms Only10 PVC Pass Through8 PVC Behind The Neck Push Press6 Tempo Air Squats (32×1)4 Alt. Groinersinto…2 ROUNDS10/8 Cal Bike (:45 CAP)10 PVC Pass Through Alt. Lunges8 PVC High Hang Muscle Snatches6 PVC Snatch Balances4 Alt. Scorpion Stretch Weightlifting…
SCFit – Thu, Aug 17 Warm-up EMOM x 6 MINUTESMIN 1 – :50 Mod Hard RowMIN 2 – :50 Calf + Tib RaisesMIN 3 – :50 Jump Squats Metcon Metcon (Time) WORKOUT (PERFORMANCE)EVERY 5:00 x 4 SETS50 Double Unders50/40 Cal Row50 Double Unders-Rest w/ Time Remaining-(Score is Slowest Set) Metcon (Time) WORKOUT (FITNESS)EVERY 5:00 x…
SCFit – Wed, Aug 16 Warm-up EMOM x 8 MINUTES (:35 ON / :25 OFF)MIN 1 – WB Air Squats / WB ShotsMIN 2 – Inchworms + Push-UpsMIN 3 – Pike to DowndogMIN 4 – BB Strict Press / Push Press Weightlifting Metcon (Weight) EMOM x 6 MINUTES*1 Push Jerk +1 Split Jerk*Start Light and…
SCFit – Tue, Aug 15 Warm-up 1 ROUND10 Step Overs5 BB Deadlift10 Elbow Punches10 Scap Pull-UpsInto…1 ROUND5 Tucks Jumps5 High Hang Muscle Clean10 Air Squats8 Small Kip SwingsInto…1 ROUNDS6 Box Jump Overs5 High Hang Muscle Clean5 Front Squats6 Medium Kip Swings Weightlifting Metcon (Weight) EMOM x 6 MINUTES*1 Hang Power Clean +1 Squat Clean***Start Light…
SCFit – Mon, Aug 14 Warm-up GENERAL WARM-UPAMRAP x 6-8 MINUTES10 Alt. Lunges*10 Alt. Plank Shoulder Taps5 Perfect Push-Ups150m Jog*At 3:00, change to Alt. Jumping LungesInto…SPECIFIC WARM-UP2-3 ROUNDS:10 Bottom of Ring Hold15 Banded Tricep Extensions:10 Top of Ring Hold Gymnastics EMOM x 5 MINUTES5-7 Strict Ring Dipsor…5-7 Box Dips(No Measure)Week 7 of 9 Gymnastics Cycle…
SCFit – Sat, Aug 12 Warm-up 2 ROUNDS1:00 Row (RPE 5-6)10 Supinated Band Pull-Aparts10 Banded Upright Rows10 Tuck-Ups5 Scap Depressions + Scap RetractionsInto…1-2 ROUNDS (Time Permitting):30 Cal Row (RPE 7-8)10 V-Ups10 Straight Arm Banded Lat Push-Downs7 Kip Swings Performance (Time) WORKOUT (PERFORMANCE)1.) AMRAP x 12 MINUTES12/10 Cal Row8 Toes to Bar4 Bar Muscle-Ups(Score is Rounds…
SCFit – Fri, Aug 11 Warm-up 2 ROUNDS10 Alt. Step-Ups8 MB Front Squats6 PVC Pass Throughs4 PVC Hang High Pullsinto…2 ROUNDS10 Box Jumps8 MB Thrusters6 PVC Around The Worlds4 PVC Muscle Snatches Weightlifting Snatch (Weight) 1.) Squat Snatch*1×1 (80%)1×1 (85%)1×1 (90%)1×1 (95%)*Based off 1RM Snatch. Based off 1RMSnatch. If no 1RM complete sets at RPE8-9.(Score…