SCFit – Tue, May 28 Warm-Up Warm-Up 1 ROUND 1:00 Bike 10 Up-Downs 8/8 Suitcase Deadlifts Into… 1 ROUND 1:00 Bike 10 Deadbugs (Banded Optional) :20/:20 Suitcase Hold Into… 1 ROUND 1:00 Bike 10 Strict Sit-Ups* 100m Suitcase Carry (50m/50m) *Hold your arms across your chest. Workout – All AMRAP x 25 MINUTES (AMRAP –…
SCFit – Mon, May 27 Warm-Up Warm-Up 200m Run Into… 2-3 SETS FOR QUALITY 10 Air Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Hero Workout…
SCFit – Sun, May 26 Warm-Up Warm-Up EMOM x 5 MINUTES (:40 ON / :20 OFF) MIN 1 – Cardio Choice 1 MIN 2 – Static Hold 1 MIN 3 – Cardio Choice 2 MIN 4 – Static Hold 2 MIN 5 – Sit-Ups Into… 2-3 SETS 8 KB Deadlifts 8 Push-Ups 6-8 Strict Pull-Ups…
SCFit – Sat, May 25 Warm-Up Warm-Up MOBILITY FLOW 1 ROUND 5 Inch Worm to Up-Dog 5/5 Groiners + Twist :30/:30 Child’s Pose 5/5 Cat-Cow 5/5 Moose Antlers :30 Bottom of the Squat Hold Into… 2 ROUNDS 6 Lateral Box Step-Overs 8 Up/Down into Down Dog 10/10 DB Deadlift Into… 2 ROUNDS 6 Half Box…
SCFit – Fri, May 24 Warm-Up Warm-Up 2 ROUNDS 5 Cat Cows 10 Alt. Bird Dogs 15 Vertical Jumps (land in quarter squat) 20 Hollow Rocks Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kip Swings 10 Empty BB Deadlifts 15 Air Squats* 20 Superman Arch Rocks *Jumping Squats in Round 2. Strength – All…
SCFit – Thu, May 23 Warm-Up Warm-Up EMOM x 4 MINUTES Min 1- :20 Arms Only Rowing/ :20 Legs Only Rowing Min 2- :20 Lateral Hops/ :20 Forward + Backward Hops Min 3- :40 Full Body Rowing Min 4- :10 Single Leg Jump Rope R + :10 Single Leg Jump Rope L + :20 Single…
SCFit – Wed, May 22 Warm-Up Warm-Up AMRAP x 10 MINUTES 200m Run 10 Good Mornings* 8/8 Single Leg Glute Bridge Ups 6 Up-Downs** *Option to add the Barbell ** Option to go over the bar Strength – All Deadlift (5-3-1-1-1*) *Start Mod-Heavy and build past Workout Weight. (Score is Weight) Workout – Performance AMRAP…
SCFit – Tue, May 21 Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Scap Push-Ups 10 Scap Pull-Ups :10 Hollow Hold :10 Arch Hold Into… 2 ROUNDS :30 Legs only Bike 5 Knee Push-Ups 5 Ring Rows OR 2 Strict Pull-Ups 5 Small Kip Swings Skill – All EMOM x 5 MINUTES 1 Strict Pull-Up or…
SCFit – Mon, May 20 Warm-Up Warm-Up 2 ROUNDS 200m Run 25’ High Kicks + 25’ Cherry Pickers 25’ Toe Walk + 25’ Heel Walk 10 Step-Ups 5 Bootstrap Squats Into… 2 ROUNDS 200m Run 25’ Knee Hugs + 25’ Toe Grabs 25’ High Knees + 25’ Butt Kickers 10 Box Jumps 5 MB Front…
SCFit – Sun, May 19 Warm-Up Warm-Up AMRAP x 4 MIN 6/4 Cal Row (RPE 5) 6/6 Split Squats 6 KB Sumo Deadlifts 6 Russian KB Swings -Quick Rest- AMRAP x 4 MIN8/6 Cal Row (RPE 7) 8 Alt. Lunges 8 KB Traditional Deadlifts 8 American KB Swings Workout – Performance 3 ROUNDS FOR TIME…