SCFit – Fri, Feb 23 Warm-Up Warm-Up AMRAP x 5 MINUTES 5/4 Cal Bike 10 Ring Rows 5 Scap Pull-Ups 10 Supermans 5 Push-Up to Pikes Into… AMRAP x 5 MINUTES 5/4 Cal Bike 5/5 Hand Over Hand Ring Rows 5 Kip Swings 10 Hollow Rocks 5 Up Downs Skill – All 8:00 RUNNING CLOCK……
SCFit – Thu, Feb 22 Warm-Up Warm-Up 2 ROUNDS 50’ Side Shuffle (25’ Down/Back) 50’ Bear Crawl (25’ Down/Back) 12 Alt. Lunges 5 KB Jefferson Curls 5 Cat Cows Into… 2 ROUNDS 25 Forward Jog 25’ Reverse Jog 25’ Karaoke 10 KB Deadlifts 5 Russian KBS 6 KB Alt. Lunges Workout – Performance EVERY 3:30…
SCFit – Wed, Feb 21 Warm-Up Warm-Up AMRAP x 5 MINUTES 20 Single Unders 5 Hang Muscle Clean 5 Push-Ups 5 Ring Rows Into… 2 ROUNDS :30 Double Under Practice 5 Strict Press* 5 Scap Pull-Ups** *2nd Round perform Push Press **2rd Round perform Kip Swings Extended Warm-Up – All EMOM x 9 MINUTES MIN…
SCFit – Tue, Feb 20 Warm-Up Warm-Up 3 ROUNDS (GENERAL WARM-UP) 12 Scap Push-Ups 6 Tempo Push-Ups (1111) 12 Alt Groiners 6 Tempo Air Squats (1211) Into… 2-3 ROUNDS (BARBELL SPECIFIC WARM-UP) 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Hang Muscle Cleans Strength – All Power Clean (ON A 10:00 RUNNING…
SCFit – Mon, Feb 19 Warm-Up Warm-Up 25’ LINE DRILLS (MIN 0-3) SUGGESTED OPTIONS… Toe Walk or Calf Raises Heel Walk or Tib Raises High Knees Straight Leg High Kicks Butt Kickers Quad Stretch Karaoke AC Skip High Jumps Into… 2 ROUNDS (MIN 3-7) 6/4 Cal. Legs Only Bike 6/4 Cal. Arms Only Bike 6/4…
SCFit – Sun, Feb 18 Warm-Up Warm-Up MOBILITY (3:00 CAP) 8/8 Wrist Circles 8 Cat Cows 8 Wide Leg Inchworm + Push-Up 8 Alt. Samson Lunge Into.. GENERAL WARM-UP AMRAP x 5 MINUTES 25’/25’ DB Suitcase Carry 8 DB Sumo Stance RDL 8 DB Goblet Sumo Squat 8 DB Dead Bugs 8 Push-Up to Pike…
SCFit – Sat, Feb 17 Warm-Up Warm-Up AMRAP x 6 MINUTES 10/8 Cal Row 4 Push-Ups 6 Ring Rows 8 Air Squats Into… 2 ROUNDS 5 Wall Ball Front Squats 5 Wall Ball Push Press 5 Scap Pull-Ups 5 Kip Swings :10 Top Ring Hold* :10 Bottom Ring Hold** *Sub for 10 Scap Push-Ups **Sub…
SCFit – Fri, Feb 16 Warm-Up Warm-Up 25’ LINE DRILLS (MIN 0-4) Toe Walk Heel Walk Walking Good Mornings Bear Crawl Quad Crawl Alt. Straight Leg High Kicks Butt Kickers Burpee Broad Jumps Into… 1-2 ROUNDS 200m Run 10 Alt. Step-Ups 5 Vertical Tuck Jumps 5 Box Jumps Into… 1-2 ROUNDS 100m Run 10 Empty…
SCFit – Thu, Feb 15 Warm-Up Warm-Up AMRAP x 5 MINUTES 10 KB Deadlifts 10 Alt. Lunges :20/:20 SKB Suitcase Hold 10 Alt. Dead Bugs Into… AMRAP x 5 MINUTES 10 KB Bent Over Rows 10 Alt. KB Goblet Lunges :20/:20 SKB FR Hold 10 Sit-Ups Workout – All EMOM x 20 MINUTES MIN 1…
SCFit – Wed, Feb 14 Warm-Up Warm-Up PARTNER WARM-UP OPTION AMRAP x 5 MINUTES P1: Bike (EZ Pace) P2: 4 Alt. Lunges + 6 SB Deadlifts + 8 Up-Downs* *Once P2 has completed a full round switch w/ P1. Into… AMRAP x 5 MINUTES P1: Bike (MOD Pace) P2: 4 Slam Ball Alt. Lunges +…