SCFit – Thu, Aug 8 Warm-Up Warm-Up MOBILITY ROUND 10 SLOW Cat Cows 10 Alt Bird Dogs 10 Up Dog to Down Dog 10 SLOW Arm Haulers 10 Alt. Plank Calf Stretches* *From the Plank fold one foot over the other and push into a Pike to try and get the heel to the floor….
SCFit – Wed, Aug 7 Warm-Up Warm-Up 1 ROUND 100m Run 6 Jefferson Curls 8/8 Single Leg RDLs 10 Tempo Ring Rows (:03 negative) Into… 1 ROUND 100m Run 10 Good Mornings 10/10 Single Leg Glute Bridge-Ups 10 Kip Swings Into… 1 ROUND 100m Run 20 Glute Bridge March 10 Empty BB Deadlift 2-3 Strict…
SCFit – Tue, Aug 6 Warm-Up Warm-Up 2 ROUNDS 20 Toe Touch Jumping Jacks 20 Alt. Mountain Climbers 20 Alt. Shoulder Taps 10 Alt. Step Ups 5 Air Squats + 5 Jumping Squats into… 2 ROUNDS 6 Box Jumps 6 Sit-Ups 6 Push-Ups 6 Hang Muscle Clean 6 OH Press* *2nd Round perform from behind…
SCFit – Mon, Aug 5 Warm-Up Warm-Up 2 ROUNDS (GENERAL WARM-UP) 8/6 Cal Bike 6 Yoga Push-Ups :30/:30 Single Arm KB Suitcase Hold 12 Russian KB Swings Into… 2 ROUNDS (SPECIFIC WARM-UP) 7 Barbell Clean Deadlift 7 Barbell Muscle Clean 7 Barbell Front Squat 7 Barbell Split Jerk Stance Strict Press* *Change to Split Jerk…
SCFit – Sun, Aug 4 Warm-Up Warm-Up 2 ROUNDS 12 Toe Touch Jumping Jacks 10 Alt Deadbugs 8/8 SL Glute Bridge Ups 6 Up-Downs w/ Pause :20 Plank Hold (RND 2: Hollow Hold) Into… 2 ROUNDS :30 Cardio Choice 30 Single Unders (RND 2: High Singles) 10 KB Deadlifts (RND 2: R KBS) 10 Sit-Ups…
SCFit – Sat, Aug 3 Warm-Up Warm-Up 1 ROUND 200m Run 10 Cossack Squats 6 Cat Cow 10/10 Adductor Rocks Into… 1 ROUND 200m Run 10 Bootstrappers 6 Push-Up to Pike 5/5 Split Squats Into… 1 ROUND 200m Run 10 Air Squats 6 Hand-Release Push-Ups 10 Walking Lunges Hero Workout – Performance Loredo (Time) 6…
SCFit – Fri, Aug 2 Warm-Up Warm-Up GENERAL WARM-UP 10 Toe Touch Jumping Jacks 10 Groiner + Twists 10 Lunge + Twist 10 PVC Pass Throughs 10 PVC Snatch Deadlifts 5 Squats + 5 Jumping Squats + 5 PVC OHS Into… SPECIFIC WARM-UP 10 Step-Overs 8 Jump Tucks 6 Box Jump-Overs 10 Scap Pull-Ups 8…
SCFit – Thu, Aug 1 Warm-Up Warm-Up 2 ROUNDS 200/150m Row (RPE 5-6) 5 Inch Worm + Push-Up 10 Alt. Groiners 5 Cat Cows Into… 2 ROUNDS 200/150m Row (RPE 7-8) 5 Slinkies* 20 Alt. Mountain Climbers 10 Alt. Hip 90-90s *Touch your toes and walk your hands out, as you would for an Inch…
SCFit – Wed, Jul 31 Warm-Up Warm-Up 1-2 MOBILITY/ACTIVATION ROUNDS* 10 Alt. 90-90 Hip Rotations 10/10 Single Leg Glute Bridge-Ups 10 Glute Bridge-Ups 10 Calf Raises 10 Tib Raises *Option to incorporate banded monster walks for more posterior chain activation. Into… AMRAP x 5 MINUTES 5 Plate Air Squats* 25 Single Unders 5 Heels Elevated…
SCFit – Tue, Jul 30 Warm-Up Warm-Up 2 SETS 6 Kang Squats 6 Scap Pull-Ups 6 Strict Hanging Knee Raises 100m Run Into… 2 SETS 8 Banded Pull Aparts 16 Banded Bicep Curls 8 Banded Lat Pulldowns 100m Run Workout – Performance AMRAP x 18 MINUTES (AMRAP – Rounds and Reps) 400m Run 15 Toes…