SCFit – Wed, Nov 1 Warm-up EMOM x 8 MINUTES (:40 ON /:20 OFF )MIN 1 – Cal BikeMIN 2 – Single Arm Suitcase Hold (switch at halfway mark) / Farmer HoldMIN 3 – Single Unders / Single-Single-Doubles or Double UndersMIN 4 – Tuck-Ups / Kip SwingsSKILL (ALL)ON AN 8:00 RUNNING CLOCK…Practice Toes to Bar**Practice…
SCFit – Tue, Oct 31 Warm-up 2 ROUNDS:30 Row10 PVC Pass Through8 PVC Press From Half Squat*4 Inch Worms*1st Round Press from Front Rack, 2nd Round Snatch Grip Press from behind theBack.Into…1 ROUND10 Up-Downs6 BB Clean Deadlifts10 BB Alt. Elbow Punches6 BB Push PressInto…1 ROUND (Time Permitting)6 Burpees6 Snatch Deadlift6 Hang Snatch High Pull6 High…
SCFit – Mon, Oct 30 Warm-up 2 ROUNDS6 Alt. 90-90 Hip Rotations*6 Scap Push-Ups (on hands or forearms)6 Alt. Med. Ball Around the Worlds6/6 Low to Hi Crossbody Banded Pull Aparts*Air Squats in 2nd roundInto…2 ROUNDS6 Alt. Box Step-Ups6 Push Up to Down Dog6 Med. Ball Front Squats + 6 Med. Ball Push Press to…
SCFit – Sat, Oct 28 Warm-up 1 SET10 Alt. Samson Lunges10 Alt. Box Step-Overs10 Alt. Dead Bugs10 Scap Pull-UpsInto…1 SET8 Alt. Lunges + Twist8 Half Box Jumps8 Alt. DB Slides8/8 Single Arm Ring RowInto…1 SET8 Back Rack Alt. Lunges8 Alt. Box Jump Overs8 Alt. DB Pull-Over4 Strict Hanging Hollow to Arch**Hanging from a bar in…
SCFit – Fri, Oct 27 Warm-up GENERAL WARM-UP2 ROUNDS3 Shuttle Runs9 Russian KB Swings*6 Push-Up to Pike9 Ring RowsInto…SPECIFIC WARM-UP1 ROUND5 Tempo Deadlifts (30X1)5 Scap Pull-Ups + 5 Kip Swings:10 Handstand Hold/20 Shoulder Taps***2nd Round perform American Swings**Performance Track will perform HS Hold, Fitness Track will perform ShoulderTaps Metcon PERFORMANCE (Time) WORKOUT OF THE WEEK(PERFORMANCE)“LIFE…
SCFit – Thu, Oct 26 Warm-up 3 ROUNDS1:00 Cardio Choice10 Slam Ball Deadlifts*5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig):30 Static Hold of Choice (Plank / Hollow / Wall Sit)*2nd Round: 10 Slam Ball Strict Press3rd Round: 10 Slam Ball Ground to Overhead**Use the Ropes w/hand over hand for pulling….
SCFit – Wed, Oct 25 Warm-up WARM-UPEMOM x 8 MINUTES*MIN 1 – :30 Max Single Unders + :30 Ankle RolloutsMIN 2 – :30 Max Air Squats + :30 BootstrappersMIN 3 – :30 Max Single Unders* + :30 Scap Push-UpsMIN 4 – :30 Max Lunges + :30 Alt Groiners*Single Unders can progress to Double Unders Weightlifting…
SCFit – Tue, Oct 24 Warm-up GENERAL WARM-UP1:30 Bike (Mod-Light Pace)1:30 Row (Mod-Light Pace)Immediately Into…AMRAP x 4 MINUTES2 Up-Down (Plate Step-Up Optional)4 Hollow or Tuck Rocks6 Air Squats**Control the ROM on the Air Squat. Use this simple warm-up as an opportunity topractice your squat. Hold a 10lb Plate in front of you if you struggle…
SCFit – Mon, Oct 23 Warm-up 2 ROUNDS5/5 Staggered Stance Good Mornings10 Scap Push-Ups5 Push-Up to Pike10 Lunges + Twist5 Jumping Air SquatsInto…1 ROUND10 Slow BB Deadlifts8 Upright Rows6 Cuban Presses*12 Alt. Elbow Punches6 Hang Muscle Cleans*Complete an Upright Row, sweep the elbows through to bring the BB into theFR, and the Press Overhead. Reverse…
SCFit – Sat, Oct 21 Warm-up 1 ROUND FOR QUALITY10 PVC Pass Thrus10 Slow Arm Haulers8 Alt. Groiner w/ Thoracic Twist8 Push-Up to Pike5 Slow Air Squats + 5 Jumping Air SquatsInto…AMRAP x 5-6 MINUTES (Time Permitting)5 WB Thrusters5 Burpees10 PVC Overhead Squats10 Slow Deadbugs Weightlifting Metcon (Weight) STRENGTH (ALL)EMOM x 7 MINUTES*1 Power Snatch…