SCFit – Sun, Feb 4 Warm-Up Warm-Up 1-2 ROUNDS 8 Alt. 90/90 Hip Rotations 8 Yoga Push-Ups 8 Kang Squats Into… EMOM x 4 MINUTES MIN 1 – :30 Row (22-24 SPM) + :30 EZ Row MIN 2 – :30 Row (24-26 SPM) + :30 EZ Row MIN 3 – :30 Row (26-28 SPM) +…
SCFit – Sat, Feb 3 Warm-Up Warm-Up 1 Round 20 Toe Touch Jumping Jacks 8 Push-Up to Pike 10 Barbell Good Mornings 10 Strict Press Into… 1 Round 20 Toe Touch Jumping Jacks 10 Scap Push-Ups 10 Squat Jumps 10 Hand Release Push-Ups Into… 1 Round 20 Toe Touch Jumping Jacks 10 Pike Push-Ups 10…
SCFit – Fri, Feb 2 Warm-Up Warm-Up RUNNING WARM-UP 200m Run 25’ High Kicks 25’ Cherry Pickers 25’ Walking Samson Lunges 25’ Rvs Walking Lunges w/twist into… 200m Run 25’ High Knees 25’ Butt Kickers 25’ Inch Worms 25’ Slinkies* into… 200m Run 25’ Toe Walk 25’ Heel Walk 25’ High Skips 25’ Broad Skips…
SCFit – Thu, Feb 1 Warm-Up Warm-Up 1 ROUND 30 Mountain Climbers 30 Bicycle Crunches 20 Crunches 20 Shoulder Taps 10 Scap Push-Ups 10 Groiner + Twists into… 2 ROUNDS 12 PVC Pass Throughs 10 Up-Downs 8/8 Split Stance PVC RDL 6 PVC High Hang Muscle Snatch* 4 Inch Worms + Push-Up *2nd Round perform…
SCFit – Wed, Jan 31 Warm-Up Warm-Up MOBILITY (4:00 CAP) 1-2 ROUNDS (Time Permitting) 8 Alt. Groiners 8 Cat Cows 8 Bootstrappers 8 Push-Up to Pike WORKOUT SPECIFIC WARM-UP (6:00 CAP) 2 ROUNDS 6 Lunge + Lunge + Air Squat 6 Up-Downs 6 Med Ball Sit-Ups Into… 2 ROUNDS 8 Med Ball Front Squats 8…
SCFit – Tue, Jan 30 Warm-Up Warm-Up BIKE SPECIFIC WARM-UP* MIN 1 – :30 Arms Only / :30 Legs Only MIN 2 – Arms + Legs RPM 50-60 MIN 3 – Arms + Legs RPM 55-65 MIN 4 – Arms + Legs RPM 60-70+ *By the end of the 4:00 everyone should have a RPM…
SCFit – Mon, Jan 29 Warm-Up Warm-Up 1 ROUND 5 Cat/Cows 10 Alt. Cossack Squats 10 Alt. 90-90 Hip Rotations 5 Jefferson Curls Into… AMRAP x 6 MINUTES 10/8 Cal. Row 10 Bodyweight Alt. Lunges 10 Alt. Elbow Punches w/Barbell 10/10 Single Leg Glute Bridge-Ups Workout – Performance EVERY 2:00 x 5 SETS (AMRAP –…
SCFit – Sun, Jan 28 Warm-Up Warm-Up DOUBLE UNDER WARM-UP (:15 ON / :15 OFF) -Single Unders -Single + Single + High Jump -Single + High Jump -High Jumps -Single + Single + Double Under -Single + Double Unders -Double Unders (first practice set) -Double Unders (second practice set) into… 1 ROUND 3/3 Lateral Step…
SCFit – Sat, Jan 27 Warm-Up Warm-Up 3-4 ROUNDS (7:00 CAP) 200m Run 8 Up-Downs 8 Barbell Deadlifts 8 Barbell Upright Rows 8 Push-Up to Pike Hero Workout – Performance Abbate (Time) For time: Run 1 mile 155-lb. clean and jerks, 21 reps Run 800 meters 155-lb. clean and jerks, 21 reps Run 1 mile…
SCFit – Fri, Jan 26 Warm-Up Warm-Up 1 ROUND 8 Bootstrappers 10 Plank to Pike 8 90/90 Hip Rotations 20 Toe Touch Jumping Jacks Into… 1 ROUND 8 Good Mornings 20 Plank to Toe Taps* 8 Alt. Groiners 20 Mountain Climbers Into… 1 ROUND 10/10 Single Leg Glute Bridge Ups :30 High Plank 10 Pause…