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 +…
SCFit – Tue, Feb 13 Warm-Up Warm-Up 2 Rounds 15 Toe Touch Jumping Jacks 5 Scap Push-Ups + 10 Shoulder Taps 10 Glute Bridge-Ups 5 Jefferson Curls Into… 2 Rounds 15 Toe Touch Jumping Jacks 5 Push-Up to Down Dogs 5/5 Single Leg RDLs 6 Cat Cows Into… 1-2 Rounds (Time Permitting) 15 Toe Touch…
SCFit – Mon, Feb 12 Warm-Up Warm-Up 2 ROUNDS (GENERAL WARM-UP) 8 Alt. Lunge + Twist 8 Tuck-Ups 8 Scap Pull-Ups 8 Kip Swings Into… 2-3 ROUNDS (SPECIFIC WARM-UP)* 7 Barbell RDLs 7 Barbell Deadlifts 7 Barbell High Pulls 7 Barbell Muscle Cleans or Snatches *Athletes can choose between a Snatch or Clean grip. Strength…
SCFit – Sun, Feb 11 Warm-Up Warm-Up AMRAP x 10 MIN* 7/5 Cal Machine 10 Alt. Cossack Squats → 10 Alt. Lunges 10 Scap Push-Ups → 5 Push-Ups to Pike 10 Alt. Dead Bugs → 10 Sit-Ups 10 Ring Rows → 5 Scap Pull-Ups *Switch to 2nd movement at the 5min mark Workout – All…
SCFit – Sat, Feb 10 PLACE YOUR ORDER TODAY FOR YOUR 2024 OPEN SHIRTS! Orders end 2/10 at 5pm Warm-Up Warm-Up 1 ROUND 10 PVC Pass Throughs 10 PVC Pipe Upright Rows 6 Yoga Push-Ups 10 Alt. Box Step-Overs Into… 1 ROUND 10 PVC Snatch Grip Deadlift 10 PVC Snatch Grip Cuban Press 6 Plank…
SCFit – Fri, Feb 9 PLACE YOUR ORDER TODAY FOR YOUR 2024 OPEN SHIRTS! Orders end 2/10 at 5pm Warm-Up Warm-Up 2-3 ROUNDS (Time Permitting) 1:00 Row 10 KB Swings 8 Alt. Groiner + Down Dog* 6 Cossack Squats *Start in a Down-Dog position, step one foot forward then step back into the Down-Dog position….
SCFit – Thu, Feb 8 PLACE YOUR ORDER TODAY FOR YOUR 2024 OPEN SHIRTS! Orders end 2/10 at 5pm Warm-Up Warm-Up EMOM x 9 MINUTES MIN 1 – 150m Run MIN 2 – :40 Alt. Samson Lunge MIN 3 – :40 Slam Ball Deadlifts w/ :02 pause at top MIN 4 – 150m Run MIN…
SCFit – Wed, Feb 7 PLACE YOUR ORDER TODAY FOR YOUR 2024 OPEN SHIRTS! Orders end 2/10 at 5pm Warm-Up Warm-Up 2 ROUNDS 1:00 Cal Bike (EZ-MOD Pace) 5 SLOW Calf+Tib Raises 20 Bunny Hops* 5 Push-Up to Pike *RND 2 complete 30 Single Unders. Into… ON A 5:00 RUNNING CLOCK… 10/10 Single Leg Single…
SCFit – Tue, Feb 6 Warm-Up Warm-Up SUGGESTED MOBILITY ROUND 8 Bootstrappers 10 Glute Bridge-Ups 8 Cat Cows 10 Squat with Thoracic Rotation Into… 1 ROUND 10 Lunge-Lunge-Squats :30 Dead Hang 10 Scap Pull-Ups Into… 1 ROUND 10 Air Squats 6/6 Single Arm Ring Rows 10 Kip Swings Into… 1 ROUND 10 Jump Squats 10…
SCFit – Mon, Feb 5 Warm-Up Warm-Up TABATA (8 ROUNDS → :20 WORK // :10 REST) MOVT 1 – Cat/Cows MOVT 2 – Alt. Step-Ups MOVT 3 – KB Deadlifts MOVT 4 – Up-Downs Into… 2 ROUNDS 6 Empty Barbell RDLs 6 Box Jumps 6/6 Single Arm Russian KB Swings 6 Burpees Workout – Performance…