SCFit – Sun, Mar 24 Warm-Up Warm-Up 4 ROUNDS :20 Alt. Standing Marches (slow high knees) :10 Fast High Knees Into… 4 ROUNDS :20 Alt. Quad Stretch (slow butt kickers) :10 Fast Butt Kickers Into… AMRAP x 6 MINUTES (2-3 ROUNDS) 100m Jog 5 Lunge-Lunge-Squat 10 Alt. Plank Shoulder Taps 15 Glute Bridge-Ups (option for…
SCFit – Sat, Mar 23 Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 5 BB Hang High Pulls 10 Alt. Elbow Punches 10 Ring Rows Into… 2 ROUNDS 20 Single Unders 5 BB Good Mornings 10 Alt. Back Rack Elbow Punches 5 Scap Pull-Ups + 5 Kip Swings Strength – All Hang Power Clean…
SCFit – Fri, Mar 22 Warm-Up Warm-Up EMOM x 10 MINUTES (:40 on / :20 off) MIN 1 – Up-Downs MIN 2 – Alt. Single Leg RDL MIN 3 – Samson Lunges MIN 4 – Hang High Pulls MIN 5 – Push-Up to Pike After minute 5, repeat all movements for a second round. Strength…
SCFit – Thu, Mar 21 Warm-Up Warm-Up PARTNER WARM-UP AMRAP x 6 MINUTES* P1: Cal Row P2: 8 Kip Swings + 8 BB Good Mornings + 8 Tuck Ups Partner 1 will Row while Partner completes the 3 movements. They will switch upon partner 2’s completion. If no Partner, complete :45 of each movement in…
SCFit – Wed, Mar 20 Warm-Up Warm-Up :30 Arms Only Bike :30 Legs Only Bike 1:00 EZ Bike Into… 2 ROUNDS 10 Calf+Tib Raises 10 Single DB Curl to Press 10 Alt. DB Around the Worlds 10 Alt. Box Step-Ups* *RND 2 option to complete Box Jumps. Into… EMOM x 5 MINUTES MIN 1 –…
SCFit – Tue, Mar 19 Warm-Up Warm-Up EMOM x 4 MINUTES (:45/:15) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups Into… 2 ROUNDS 10 Air Squats 8 Ring Rows 8 Jumping Air Squats 10 Kip Swings Into… 2 ROUNDS…
SCFit – Mon, Mar 18 Warm-Up Warm-Up 2 ROUNDS 15 Toe Touch Jumping Jacks 6/6 Single Arm Ring Rows 6/6 Split Squats 12 Bicycle Crunches 6/6 Single Leg RDLs Into… 1 ROUND 10 Supinated Scap Pull-Ups 10 Lunges 10 Deadbugs 10 KB Deadlifts Into… 1 ROUND 6 Strict Knees to Chest 5 Hang Muscle Cleans…
SCFit – Sun, Mar 17 Warm-Up Warm-Up TABATA 1 (8 Rounds :20 On / :10 Off) MVMT 1 – Max Mountain Climbers MVMT 2 – Max Alt. DB Around the Worlds Into… TABATA 2 (8 Rounds :20 On / :10 Off) MVMT 1 – Max Cal Bike MVMT 2 – Max DB Arnold Press Workout…
SCFit – Sat, Mar 16 Warm-Up Warm-Up 1 ROUND 10 Alt. Plank Toe Touch 10 Alt. Squat Reach 10 Up-Down 10 Scap Pull-Up Into… 1 ROUND 8/8 Single Leg Glute Bridge Up 8 Tempo Wall Ball Front Squat (1111) 8 Alt. Step-Ups 8 Kip Swings Into… 1 ROUND 6 Barbell RDL 6 Wall Ball Thruster…
SCFit – Fri, Mar 15 Warm-Up Warm-Up 1 ROUND 30 Jumping Jacks 6 Alt. Samson Lunges 6 Push-Up to Pike 6 Ring Rows 12 Alt. Elbow Punches Into… AMRAP x 5 MINUTES 5 BB Front Squats* 5 BB Push Press* 5 Scap Pull-Ups 5 Kip Swings *At 3:00 combine movements to 5 Thrusters. Workout –…