SCFit – Mon, Nov 13 Warm-up 1:00 Bike (EZ Pace)Into…2 ROUNDS10 Banded Pull Aparts5-Up-Downs + 5 Burpees10 Alt. Deadbugs5 Empty Barbell Strict Press w/ :01 Pause Overhead5 Pause Kip Swings**RND2 complete 3 Kipping Knees to Chest + 3 Kipping Straight Leg Raises.Into…16/13 Cal Bike Time Trial (70-80% effort) Weightlifting Push Jerk (Weight) 10-8-6 | 8-6-4*Push…
SCFit – Sat, Nov 11
SCFit – Fri, Nov 10 Warm-up EMOM x 5 MINUTES (:40 ON/ :20 OFF)MIN 1 – Arms + Body RowingMIN 2 – Full Slide Rowing (EZ Pace)MIN 3 – FS Rowing @ 20-24 SPMMIN 4 – FS Rowing @ 24-28 SPMMIN 5 – FS Rowing @ 28+ SPMInto…2-3 ROUNDS (Time Permitting)5 PVC Pass Thrus5 PVC…
SCFit – Thu, Nov 9 Warm-up 1 ROUND MOBILITY:45 Banded Tricep Stretch (R):45 Banded Tricep Stretch (L):45 Banded Lat Stretch (R):45 Banded Lat Stretch (L):45 Banded Hip Flexor Stretch (R):45 Banded Hip Flexor Stretch (L)Into…3 ROUNDS:45 Bike (increase RPE each round)20 Alt. Russian Twists*10 Alt. Samson Lunges***2nd Round: 20 Alt. Flutter Kicks // 3rd Round:…
SCFit – Wed, Nov 8 Warm-up 2 ROUNDS10 Up Downs10 Ring Rows:30 Banded Lat Push-Downs:15 Bottom of Ring HoldInto…2 ROUNDS10 Burpees10 Scap Pull-Ups:30 Banded Lat Pull Downs:15 Top of Ring Hold SKILL (ALL)ON A 15:00 RUNNING CLOCK…Practice Ring Muscle-Ups **Option to practice Pull-Ups/ Chest to Bars.(No Measure) Metcon PERFORMANCE (Time) NCFIT BENCHMARK WORKOUT(PERFORMANCE)“DEVIL ON MY…
SCFit – Tue, Nov 7 Warm-up 2 ROUNDS20 Bunny Hops or Single Unders10 PVC Pass Throughs10 Groiners + Twist10 Air SquatsInto…2 ROUNDS (Time Permitting)30 Single Single High Jump (Double Unders Optional)10 BB Elbow Punches6 PVC Front Squats*8 PVC Snatch Grip Push Press*6 PVC OH Squats**Use a BB on RND 2. Weightlifting Overhead Squat (Weight) STRENGTH…
SCFit – Mon, Nov 6 Warm-up Warm-Up 1-2 Rounds 5 BW Good Mornings 5/5 Staggered Stance DL 5/5 Ankle Circles 10 Glute Bridge-Ups Into… AMRAP X 6 Minutes 100 Jog 10 Calf Raises + 10 Tib Raises 6/6 KB Around the Body Rotations *Standing in a tall, neutral position, move the KB around the body…
SCFit – Sat, Nov 4 Warm-up 2 SETS10 Jumping Jacks10 BB Bent Over Rows10 Alt. Elbow Punches5 Scap Push-Up + Shoulder Tap + Shoulder Tap5/5 Moose AntlersInto…2 SETS5 Jumping Jack Toe Touches5 Strict Press5 BTN Strict Press10 Up-Downs5/5 Moose Antlers Metcon PERFORMANCE (Time) NCFIT BENCHMARK WORKOUT(PERFORMANCE)“INFINITY LOOP”4 ROUNDS FOR TIME10 Push Press (75/55)10 Up-Downs -2:00…
SCFit – Fri, Nov 3 Warm-up 2 ROUNDS10 Burpees10 Ring Rows5 Scap Depressions5 Kip SwingsInto…1-2 ROUNDS (Time Permitting)5 Clean Deadlifts5 Hang High Pulls10 Alt. Elbow Punches5 Hang Muscle Cleans Weightlifting Power Clean (Weight) STRENGTH (ALL)ON A 22:00 RUNNING CLOCK…Build to a 1-Rep Power Clean(Score is Weight)Week 5 of 5Strength | Wave-Loading Cycle Metcon PERFORMANCE (Weight)…
SCFit – Thu, Nov 2 Warm-up LINE DRILLS*Toe WalkHeel WalkA March DrillB March DrillSide-to-Side SkipKaraoke200m RunInto…1 SET10 Scap Push-Ups10/10 Single Leg Glute Bridge-Ups10/10 Staggered Stance Good MorningInto…1 SET8 Push-Ups8 Vertical Jumps8 Walking Lunges*Athletes will line up and perform the drills 25ft out and jog back.SKILL (ALL)4 SETS*1 Segmented Power Clean** +1 Hang Power Clean +1…