SCFit – Fri, Nov 24 Warm-up 1 ROUND10 Alt. Lunge-Lunge-Squat20 Fast Single Unders + 20 Tall Jump Single Unders5/5 Staggered Stance Good MorningsInto…1 ROUND5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell:20 Penguin Jumps*20 Double Unders or 40 Single Unders10 Back Squats w/Empty Barbell*Double Tap the hips twice while in the airInto…OPTIONAL MOBILITY ROUND10…
SCFit – Thu, Nov 23 Warm-up LINE DRILLS*5/5 Leg Swings (Side-Side)5/5 Leg Swings (Front to Back)Hamstring ScoopsHip Open GateHip Close GateHigh KneesButt Kicker200m Run*25ft out and jog backInto..1 ROUND8 Up-Down8 KB Deadlifts8 Hollow RocksInto..1-2 ROUNDS (Time Permitting)8 Burpees8 Russian KB Swings8 Sit-Ups Metcon Turkey WOD 2016 (Time) 10 Rounds -10 Wing Dips -10 Gobble Squats…
SCFit – Wed, Nov 22 Warm-up WARM-UP1 ROUND50 Jumping Jacks10-12 Slow Supinated Band Pull-Aparts8 Alt. Samson Lunges8 Alt. Groiners (Hold for :10-:15 per side)Into…2-3 ROUNDS (Time Permitting)10 DB Goblet Squats6/6 Single Arm DB Strict Press*6/6 Single Arm Ring Rows*6-8 Scap Pull-Ups**RND 2+3 complete 6/6 Single Arm Push Press + 6 Ring Rows + 6-8 Kip…
SCFit – Tue, Nov 21 Warm-up 2 ROUNDS300m/250m Row12 Alt. Step-Ups12 Glute Bridge-Ups3-5 SLOW Jefferson CurlsInto…1 ROUND300m/250m Row8 Barbell RDLs8 Box Jumps8 Cat/Cows Weightlifting Deadlift (Weight) STRENGTH (ALL)8-6-4 | 6-4-2*Deadlift*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than thefirst (8-6-4).(Score is Weight)Week 2 of 5Strength | Wave-Loading Cycle Metcon PERFORMANCE…
SCFit – Mon, Nov 20 Warm-up 2 SETS10 Jumping Jack Toe Touches8 Air Squats6 Clean Deadlifts4 Alt. Groinersinto…2 SETS10 Broad Jumps8 Power Cleans6 Front Squats4/4 Moose Antlers Weightlifting Push Jerk (Weight) STRENGTH (ALL)8-6-4 | 6-4-2*Push Jerks*Start Light and build to Mod+. The second wave (6-4-2) should be heavier thanthe first (8-6-4).(Score is Weight)Week 2 of…
SCFit – Sat, Nov 18 Warm-up 1 ROUND1:30 Cal Bike10 Calf + Tib Raises20 Bunny Hops10 Sumo Stance Good Mornings10 Alt. BB Elbow PunchesInto…2 ROUNDS:45 Cal Bike30 Single Unders*10 BB RDLs10 BB Upright Rows*RND2, complete 15 Tall Jump Single Unders. Weightlifting Metcon (Weight) STRENGTH (ALL)EVERY 2:00 x 5 SETS*1 Power Clean +2 Hang Power Clean*Start…
SCFit – Fri, Nov 17 Warm-up (OPTIONAL) MOBILITY PREP 1-2 SETS (TIME PERMITTING)10 Cat Cows10 Alt. Groiners10 Alt. Ankle Rocks from Deep Squat10 Alt. Squat ReachInto…1 ROUND10 Scap Push-Ups10 Alt. Lunges10 WB Front Squats10 WB Push PressInto…2 ROUNDS8 Push-Ups8 Alt. Jumping Lunges8 Wall Balls Weightlifting Back Squat (Weight) STRENGTH (ALL)10-8-6 | 8-6-4*Back Squats*Start Light and…
SCFit – Thu, Nov 16 Warm-up PART I) GENERAL WARM-UP (MIN 0-4)Running Drills…High KneesButt KicksToe/Heel WalkQuad Stretch to Knee HugStraight Leg KicksBear CrawlQuad CrawlInto…PART II) SPECIFIC WARM-UP (MIN 4-10)AMRAP x 6 MINUTES100m Run*8 Alt. Piked Shoulder Tap:30 Sit-ups8 Push-up to Pike:30 Plank Hold (option for side plank / reverse plank)*Add 50m every round Metcon ALL…
SCFit – Wed, Nov 15 Warm-up 2-3 ROUNDS (Time Permitting)12/10 Cal Row10 Alt. Box Step-Overs10 Ring Rows10 Scap Pull-Ups10 Hollow Body Rocks EXTENDED WARM-UP (ALL)2 SETS FOR QUALITY1:00 Row (Mod Pace)10 Box Jump Overs (Athlete Choice)5 Chest to Bars*-Rest 1:30 b/t Sets-*Option for Pull-Ups or Ring Rows.(No Measure) Metcon PERFORMANCE (Time) WORKOUT (PERFORMANCE)EVERY 8:00 x…
SCFit – Tue, Nov 14 Warm-up 2 ROUNDS12 Good Mornings (BB opt.)10 KB Sumo Deadlifts8 BW Lunges6 Alt. GroinersInto…2 ROUNDS12 BB Sumo Deadlifts10 BB Back Rack Alt. Lunges8 RKB Swings6 SLOW Bootstrap Squats Weightlifting Deadlift (Weight) STRENGTH (ALL)10-8-6 | 8-6-4*Deadlift*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than thefirst (10-8-6).(Score…