SCFit – Sun, Nov 3 Suggested Warm-Up Warm-Up 1 ROUND 200m Jog 10 Leg Swings Forward + Back (ES) 10 Leg Swings Cross Body (ES) 10 Floor Scrapers 10 Calf Raises 10 Glute Bridge Raises 10 Dead Bugs Into… 2 ROUNDS 6 Pause Up-Downs (2nd RND: No pause) 6/6 Ankle Rolls In 6/6 Ankle Rolls…
SCFit – Sat, Nov 2 Suggested Warm-Up Warm-Up AMRAP x 8 MINUTES*10 Box Step-Ups → 10 Box Jumps 8 KB Deadlifts → 8 RKB Swings 6/4 Cal Row 4 Alt. Groiners → Cat Cows *Switch to 2nd movement at 4:00 Workout – Performance 3 ROUNDS FOR TIME (Time) 50/40 Cal Row 50 Russian KB Swings…
SCFit – Fri, Nov 1 Suggested Warm-Up Warm-Up 3 ROUNDS (:20 ON/ :10 OFF): Air Squats Alt. Shoulder Taps Hollow Rocks Into… 1 ROUND 10 DB Front Squats 10 DB Push Press 8 Scap Pull-Up (:02 Pause @ Top/Bottom) 10 Ring Rows Into… 1 ROUND 10 DB Thrusters 8 Kip Swings 8 Harder Ring Rows…
SCFit – Thu, Oct 31 Suggested Warm-Up Warm-Up 400m Run Into.. 1 ROUND 10 Good Mornings 10 Tuck Ups 10 Toe Touch Jumping Jacks Into… 1 ROUND 10 Barbell Good Mornings + 10 Elbow Punches 10 V-Ups 50 Single Unders Into… 1 ROUND 10 Hang Muscle Cleans + 8 Front Squats 10 Kip Swings +…
SCFit – Wed, Oct 30 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Bike (Easy Pace) MIN 2 – Yoga Push-Ups MIN 3 – Kang Squat MIN 4 – Dead Hang Into… AMRAP x 6 MINUTES* 10/8 Cal Bike 6 Up-Down 6 Push-Ups :20 Hollow Hold *At 3:00,…
SCFit – Tue, Oct 29 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Step overs* 10 Good Mornings 10 Jumping Air Squat 10 Scap Circles *Box Jumps in 2nd Round Then Into… 1 ROUND 10 Box Jump Overs 10 BB RDL 10 Hollow Rocks Strength – All Deadlift (1×5 @ RPE 7 1×3 @ RPE 8 1×1+…
SCFit – Mon, Oct 28 Suggested Warm-Up Warm-Up 2-3 ROUNDS 200m Run 10/10 Split Squats 5 Muscle Clean 10 Elbow Punches 10 BB Strict Press Strength – All Push Press (1×5 @ RPE 7 1×3 @ RPE 8 1×1+ @ RPE 9 Push Press*) *Loading should be heavier from last week. (Score is Weight) Week…
SCFit – Sun, Oct 27 Suggested Warm-Up Warm-Up 2 ROUNDS 12 Toe Touch Jumping Jacks 12 Scap Push Ups 12 Bird Dogs 12 Glute Bridge Ups :10 Pike Hold Into… 2 ROUNDS 40 Single Unders OR 30 Crossover Singles 8 Russian KB Swings 8 Sit Ups 8 Ring Rows :10 Dead Rig Hang Skill –…
SCFit – Sat, Oct 26 Suggested Warm-Up Warm-Up OPTIONAL GENERAL MOBILITY 8 Bootstrappers 10 Groiners w/ a Twist 12 Scap Push-Ups 10 Alt. Scorpions Into… SPECIFIC WARM-UP 3 ROUNDS 1:00 Bike (EZ/MOD/HARD) 15 Air Squats → 10 WB Front Squats → 10 WB Thrusters 12 Scap Push-Ups → 8 Knee Push-Ups → 8 Push-Ups 5/5…
SCFit – Fri, Oct 25 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 10 Kang Squats 10 Glute Bridge 10 Piked Shoulder Taps Into… 2 ROUNDS 8 BB Deadlifts 8 Hang Muscle Clean 8 Strict Press 8 Alt. Elbow Punches Strength – All Deadlift (1×3 @ RPE 7 1×3 @ RPE 8 1×3+ @ RPE…