SCFit – Wed, Apr 3 Warm-Up Warm-Up 2 ROUNDS :30 Partitioned Rowing* 5 Inchworm w/ Push-Up 10 Glute Bridge-Ups *Round 1= Arms Only Row, Round 2= Legs Only Row. Into… 1 ROUND :30 Stroke Rate Rowing @ 22s/m 5 Up-Downs with Pause in Plank :30 Stroke Rate Rowing @ 24s/m 5 Strict Burpees* :30 Stroke…
SCFit – Tue, Apr 2 Warm-Up Warm-Up GENERAL WARM-UP 1-2 ROUNDS 30 Single Unders 5/5 Moose Antlers 8 Groiner + Twist 6 Cossack Squats 10 PVC Pass Throughs Into… SPECIFIC WARM-UP 2 ROUNDS* 10 Single, Single, High Jump 10 Slow Alt. Deadbugs 5 PVC/BB Hang Muscle Clean or Snatch 5 PVC/BB Front or OH Squats…
SCFit – Mon, Apr 1 Warm-Up Warm-Up 25’ LINE DRILLS (MIN 0-4) Hamstring Scoop Walking Figure 4 Toe Walk Heel Walk Butt Kickers High Knees Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt. DB Slides 4/4 Single Arm Ring Row 8 Scap Pull-Ups Into… AMRAP x 3 MINUTES 25’ Shuttle Run 4 Alt….
SCFit – Sun, Mar 31 Warm-Up Warm-Up 200m Group Run Immediately into… AMRAP x 5 MINUTES 10 Jumping Jacks 5 Russian KB Swings* 5 Reps of Pike to Push-Up 10 Jumping Jacks 5 Full KB Swings* 5 Tuck-Ups or Reverse Crunches *Use a Light or Moderate KB for Warm-Up Workout of the Week – Performance…
SCFit – Sat, Mar 30 Warm-Up Warm-Up 1 ROUND 2:00 Bike 10 Groiners 5/5 Knees Over Toes Split Squat 10 Kip Swings Into… 2 ROUNDS 1:00 Bike 5 Air Squat + 5 Narrow Stance Squat 5 Clean Deadlift + 10 Elbow Punches 6 Big Kip Swings Extended Warm-Up – All EVERY 4:00 x 3 SETS…
SCFit – Fri, Mar 29 Warm-Up Warm-Up 2 ROUNDS 10 Jumping Jack Toe Touches 10 Calf Raises 10 Tib Raises 10 Alt. Elbow Punches 10 Strict Press Into… 2 ROUNDS 20 Single Unders (upgrade to Dubs in R2) 5/5 Leg Swings 5/5 Ankle Rolls 5 Hang Power Clean + Push Press Strength – Performance Split…
SCFit – Thu, Mar 28 Warm-Up Warm-Up 2 ROUNDS 1:00 Row (RPE 5-6) 10 Up-Downs 6/6 Staggered Stance Good Mornings 10 Lateral Jumps 5 Cat/Cows Into… 2 ROUNDS :40 Row (RPE 7-8) 6 Burpees w/ Lateral Hop 8 Empty BB RDL* 8 BB Upright Rows** *RND 2 complete 8 Empty BB Deadlifts. **RND 2 complete…
SCFit – Wed, Mar 27 Warm-Up Warm-Up GENERAL WARM-UP (MIN 0-5) 25ft Line Drills… Toe Walk Heel Walk High Kicks Alt. Hip Openers (hug knee into chest and open out wide) Bear Crawl Quad Crawl AC Skip Into… SPECIFIC WARM-UP (5-15) 1 ROUND 200m Run 12 Alt. 90-90 Hip Rotations 12 Alt. Bird Dogs 12…
SCFit – Tue, Mar 26 Warm-Up Warm-Up 2 ROUNDS 8 Groiners 8 Push-Up to Pike 8 Ring Rows 8 Strict Press* Into… 2 ROUNDS 8 Kang Squats 8 Hand-Release Push-Ups** 8 Kip Swings 8 Front Squats*** * Push Press in Round 2 ** Pike Push-Ups in Round 2 *** Thrusters in Round 2 Extended Warm-Up…
SCFit – Mon, Mar 25 Warm-Up Warm-Up 1 ROUND 8 Cat Cows 6/6 Single Leg Glute Bridge-Ups 6/6 Split Squats 12 Good Mornings Into… 1 ROUND 12 Alt. Bird Dogs 12 Glute Bridge-Ups 6 Alt. Box Step-Overs 12 Barbell RDL Into… 1 ROUND 12 Alt. Scorpions 12 Alt. Glute Bridge March 6 Half Box Jumps*…