SCFit – Sun, Aug 18 Warm-Up Warm-Up EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Kang Squat MIN 2 – Yoga Push-Ups MIN 3 – Alt. Samson Lunges MIN 4 – Pike Shoulder Taps Into… 2 SETS 8 Burpees 8/8 Single Arm DB Deadlift 8 Alt. DB Hang Snatches :20 Handstand…
SCFit – Sat, Aug 17 Warm-Up Warm-Up AMRAP x 6 MINUTES 200/150m Row 12 Alt. Deadbugs 10 Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 10 PCV Banded Hollow Pushdowns* 5 Jumping Glute Bridge-Ups 10 Arm Haulers *Attach a band to a pull-up bar overhead and slide a PVC pipe through. Sitting directly underneath the bar/band,…
SCFit – Fri, Aug 16 Warm-Up Warm-Up *GENERAL WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner + Twist 5/5 Split Squat 5 Squat + 5 Jumping Squat 5 Push Up to Down Dog Into… *SPECIFIC WARM-UP* 2 ROUNDS 10 WB Ground to OH 5 Hang Muscle Clean* 10 Elbow Punches 5 Front Squats…
SCFit – Thu, Aug 15 Warm-Up Warm-Up 1 ROUND 200m Run 10/10 Leg Swings (Front/ Back) 10/10 Leg Swings (Side/Side) 10 Tib + Calf Raises 10 Cossack Squats 5 Tempo Strict Press into… 2 ROUNDS 40 Single Unders* 10 Alt. Step Ups** 8 RDL 8 Pause Bent Over Rows :20/:20 Side Plank *RND 2: Optional*…
SCFit – Wed, Aug 14 Warm-Up Warm-Up 2 ROUNDS* 10 Forward Arm Circles 10 Sumo Good Mornings 5 Push-Up to Pike 5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS* 10 Reverse Arm Circles 10 KB Sumo Deadlifts 10 Alt. Pike Shoulder Taps 5 Jumping Pull-Up Negatives → 5 Strict Pull-Ups…
SCFit – Tue, Aug 13 Warm-Up Warm-Up 1:00 Bike Into… 2 ROUNDS 10 Air Squat 10 Alt. Shoulder Taps 10 Tuck-ups 10 Kip Swings Into… 1:00 Bike Into… 2 ROUNDS 8 Empty BB Front Squat 8 Up-Down 8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds Workout – Performance 5 SETS FOR…
SCFit – Mon, Aug 12 Warm-Up Warm-Up 1 ROUND 10 PVC Around the Worlds 10 Bootstrappers 5 Push-Up to Pike 5/5 Jumping Lunges Into… 1 ROUND 10 PVC Pass Throughs 10 Cossack Squats 10 Arm Haulers 10 Box Step-Ups Into… 1 ROUND 5 PVC Cuban Press 10 Overhead Squats 10 Jumping Air Squats 10 Box…
SCFit – Sun, Aug 11 Warm-Up Warm-Up AMRAP x 10 MINUTES* 5 Cal Cardio Choice 10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups 5 Plank to Pikes → 5 Up-Downs w/ Jump 10 Bootstrapper Squats → 10 Perfect Air Squats *Switch to second movement at 5:00 mark Workout – All 5 SETS…
SCFit – Sat, Aug 10 Warm-Up Warm-Up 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout –…
SCFit – Fri, Aug 9 Warm-Up Warm-Up 1 ROUND 200m Run 10 Sumo Stance Good Morning 10 Air Squat 10 PVC Pass Through 200m Run Into… 2 ROUNDS 5 Snatch Grip Deadlift 10 PVC Scarecrow Snatch 10 Behind the Neck PVC Press 10 PVC OH Squat Strength – All Snatch (3-3-3) *Start Light and end…