SCFit – Wed, Jan 24 Warm-Up Warm-Up EMOM x 6 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide Rowing (Slight knee bend) MIN 4 – Full Slide Rowing (SPM 20-24) MIN 5 – Full Slide Rowing (SPM 22-26) MIN 6…
SCFit – Tue, Jan 23 Warm-Up Warm-Up 2 ROUNDS 8 Step-Ups 8 Alt. Elbow Punches 8 BB Strict Press 8 Tuck-Ups / Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 8 Box Jumps 8 Alt. Back Rack Elbow Punches 8 BTN Strict Press 8 V-Ups / Tuck-Ups 8 Kip Swings Strength Shoulder Press (ON A 12:00…
SCFit – Mon, Jan 22 Warm-Up Warm-Up 200m Jog 25’ High Kicks 25’ Walking Single Leg Good Mornings 25’ Toe Walk 25’ Heel Walk 200m Run Into… 2 ROUNDS 6 Empty Barbell RDLs 6 Empty Barbell Upright Rows 6 Alt. Elbow Punches 6 Vertical Jumps Workout – Performance 3 ROUNDS FOR TIME (Time) 400m Run…
SCFit – Sun, Jan 21 Warm-Up Warm-Up 1 ROUND 1:00 Bike 8 Scorpions 8 Cossack Squats 10 Deadbugs Into… 1 ROUND 1:00 Bike 8 Scap Push-Up + Shoulder Taps* 8/8 Split Squats 10 Bird Dogs *Athletes perform 1 Scap Push-Up, then 1 Shoulder Tap on each side. Into… 1 ROUND 1:00 Bike 8 Tempo Push-Ups…
SCFit – Sat, Jan 20 Warm-Up Warm-Up 2 ROUNDS 50 Single Unders 10 Alt. Lunges 10 Ring Rows 5 Scap Pull-Ups Into… 2 ROUNDS :30 Double Unders* 7 BB Front Squats 7 BB Strict Press or Push Press 7 Challenging Ring Rows 7 Kip Swings *Option for Single-Single-Double Unders. Skill – All 4 SETS* 3…
SCFit – Fri, Jan 19 Warm-Up Warm-Up 1-2 ROUNDS 10 BW Good Mornings 5 Cat/Cows 10 Alt. Deadbugs 5 Jefferson Curls Into… 2-3 ROUNDS (Time Permitting) 1:00 Row 5/5 Staggered Stance Deadlifts w/Empty Barbell 10 Glute Bridge-Ups :30 Glute Bridge Hold Workout – Performance AMRAP x 10 MINUTES (AMRAP – Rounds and Reps) 300/250m Row…
SCFit – Thu, Jan 18 Warm-Up Warm-Up 2 ROUNDS 5 Push-Up to Pike 10 Alt. Step-Ups 10 Elbow Punches 5 Strict Press Into… 2 ROUNDS 5 Up-Downs 5 Box Jumps 5 Muscle Clean 5 Push Press Skill – All EMOM x 6 MINUTES 3-5 Handstand Push-Ups or 3-5 DB Deficit Push-Ups (No Measure) Workout of…
SCFit – Wed, Jan 17 Warm-Up Warm-Up RUNNING WARM-UP… 100m Run 25ft High Kicks + 25ft Cherry Pickers 25ft Knee Hugs + 25ft Toe Grabs 100m Run 25ft Inch Worms + 25ft Samson Lunges 25ft High Knees + 25ft Butt Kickers 100m Run 25ft Side Lunges + 25ft Rvs Lunges 25ft Side Shuffles + 25ft…
SCFit – Tue, Jan 16 Warm-Up Warm-Up AMRAP x 7 MINUTES*1:00 Bike 10 Lunge + Lunge + Air Squat 10 Medball Ground to Overhead 10 Medball Sit-Ups *Increase intensity after each Round Workout – Performance EMOM x 12 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – 15 Unbroken Wall Balls (20/14) (No Measure)…
SCFit – Mon, Jan 15 Warm-Up Warm-Up 2 ROUNDS 10 Cat Cows 10 Alt. Scorpion Kicks 5 Push-Up to Pike 10 Kang Squats Into… 2-3 ROUNDS (TIME PERMITTING) 30 Single Unders* 7 Barbell RDLs 7 Barbell Clean Deadlift 7 Barbell Hang Muscle Cleans 7/7 Single Arm Ring Row *Switch to 30 Double Unders for the…