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…
SCFit – Thu, Oct 24 Suggested Warm-Up Warm-Up *PARTNER WARM-UP* (Partners will switch when P2 completes listed exercises) 2 ROUNDS P1: Row P2: 6 Step Ups + 6 Scap Pull-Ups + 6 Tuck Ups Into… 2 ROUNDS P1: Row P2: 6 Box Jumps + 6 Kip Swings + 6 Ring Rows Partner Workout – All…
SCFit – Wed, Oct 23 Suggested Warm-Up Warm-Up 1 ROUND 100m Jog 5/5 SA Deadlifts 5/5 SA DB Swings 5/5 SA Strict Press 5/5 Leg Swings (front to back) Into… 1 ROUND 100m Run 10 Up-Downs 10 Alt. DB HP Cleans 5/5 DB Push Press 5/5 Leg Swings (side to side) Into… 1 ROUND 100m…
SCFit – Tue, Oct 22 Suggested Warm-Up Warm-Up 1-2 SETS MOBILITY 4/4 Half Kneeling Ankle Rocks 8 Kang Squats 8 Alt. Cossack Squats 4 Yoga Push-Ups Into… AMRAP x 6 MINUTES* 8 Calf Raises 30 Single Unders 8 Alt. Elbow Punches 8 Air Squats *At 3:00, switch to 15 Double Unders, 8 Muscle Cleans, and…
SCFit – Mon, Oct 21 Suggested Warm-Up Warm-Up 1 ROUND 10 PVC Pipe Around the Worlds 10 Arm Haulers 8 Push-Up to Pike 8/8 Single Leg Glute Bridge-Ups Into… 1 ROUND 10 PVC Pipe Pass Throughs 10 Arm Haulers 8 Ring Rows 8 Snatch Grip Deadlifts Into… 1 ROUND 10 PVC Pipe Cuban Press 10…
SCFit – Sun, Oct 20 Suggested Warm-Up Warm-Up Bike Tabata (:20 ON / :10 OFF) x 8 SETS -Goal is to go from EZ pace to Workout Pace by last round- Into… 2 ROUNDS 10 Box Step Overs 10 Up-Downs 10 DB Bent Over See-Saw Rows* 10 Alt. DB/KB Suitcase DL *Switch to DB Slides…
SCFit – Sat, Oct 19 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 200m Run 10 Scap Pull-Ups → 10 Kip Swings 10 Tuck-Ups → 10 V-Ups 10 Air Squats → 10 BB Front Squats Into… SKILL SPECIFIC WARM-UP 8 Kipping Knee Raises 5 Clean Deadlifts 5 Hang Muscle Cleans 10 Elbow Punches 8 Toes to…