SCFit – Fri, Jan 5 Warm-Up Warm-Up TABATA STYLE 2 ROUNDS (:20 ON / :10 OFF) Bike Up-Downs Shoulder Taps Alt. Single DB Deadlift Into… 2 ROUNDS :30 Bike 3 Push-Ups 3 Burpees 6 Alt. Hang DB Cleans Workout – Performance AMRAP x 12 MINUTES (AMRAP – Rounds and Reps) 15/12 Cal Bike 12 Push-Ups…
SCFit – Thu, Jan 4 Warm-Up Warm-Up AMRAP x 4 MINUTES :30s Cardio Choice #1 8 Alt. Lunges 4/4 Single Arm DB Strict Press 8 Box Step-Ups 8 Tuck-Ups or Sit-Ups Into… AMRAP x 4 MINUTES :30s Cardio Choice #2 4/4 S.A. Front Rack Lunges 4/4 S.A. Push Press 8 Box Jumps 8 V-Ups or…
SCFit – Wed, Jan 3 Warm-Up Warm-Up LINE DRILLS (~4:00) 100m Run 25’ High Kicks 25’ Toe Touches 25’ Side Shuffle 25’ Karaoke 25’ High Knees 25’ Butt Kickers 100m Run Into… 2 ROUNDS (~6:00) 10 KB Deadlifts* 8 Slow Ring Rows 6 Scap Pull-Ups 4 Push-Up to Pike** 4 Up-Downs *RND 2 complete Russian…
SCFit – Tue, Jan 2 Warm-Up Warm-Up 1 ROUND 10 Up-Downs 10 Good Mornings 10 Tuck-Ups :30 Dead Hang from Pull-Up Bar Into… 1 ROUND 10 Up-Downs 10 Kang Squats 10 V-Ups 10 Scap Pull-Ups Into… 1 ROUND 10 Up-Downs 10 Empty Bar Back Squats 10 Strict Knees to Chest 10 Kip Swings Workout –…
SCFit – Mon, Jan 1 Warm-Up Warm-Up 1:00 Row @ RPE 5-6 Into… OPTIONAL MOBILITY PREP: 1 ROUND 5 Inch Worms + Push-Up 5 Cat/Cows 10 Alt. Bird Dogs 10 Alt. Elbow Punches w/Empty Barbell Into… AMRAP x 5 MINUTES :30 Row @ RPE 6-7 5 Above the Knee Deadlifts w/empty barbell 5 Empty Barbell…
SCFit – Sun, Dec 31 Warm-Up Warm-Up GENERAL WARM-UP2-3 ROUNDS 100m Run 10 PVC Pass Thrus 10 Box Step-Overs* 10 Kip Swings *Switch to 8 Box Jump Overs for the third round. Into… 1-2 ROUND BB SPECIFIC WARM-UP (TIME PERMITTING)* 7 BB Snatch Grip RDL 7 BB Snatch Grip Deadlift 7 BB Snatch High Pulls…
SCFit – Sat, Dec 30 Warm-Up Metcon 2 Rounds :30 Jumping Jacks :30 Up/Downs :30 Lunges :30 Pass Through w/PVC Into 2 Rounds 10 BB Deadlift 8 BB Front Squats 6 Scap Pull Ups 4 Kip Swings Metcon – Partner HAPPY NEW YEARS (Time) [Partner WOD] 31 Hang Power Clean (95/65) 31 Ab Mat Sit…
SCFit – Fri, Dec 29 Warm-Up Warm-Up 1 ROUND 30 Single Unders 10 Good Mornings 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 30 Single-Single-Double Unders OR Single-Single-Tall Jumps 10 KB Deadlifts 10 False Grip Ring Rows Into… 1 ROUND 30 Double Unders 10 Russian KB Swings 5 Dynamic Kips :10 Top of Ring…
SCFit – Thu, Dec 28 Warm-Up Warm-Up 200m Run 25’ High Kicks 25’ Toe Touches 25’ High Knees 25’ Butt Kickers 25 Side Shuffle 25’ Karaoke 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 Barbell RDL* 8 SLOW Upright Rows 6 Hang Muscle Cleans 12 Alt. Elbow Punches 6 Bodyweight Lunge+Lunge+Squat *RND 2-3 complete BB…
SCFit – Wed, Dec 27 Warm-Up Warm-Up GENERAL WARM-UP 2 ROUNDS 10 Toe Touch Jumping Jacks 20 Shoulder Taps 30 Mountain Climbers 10 Scap Pull-Ups Into… SPECIFIC WARM-UP 2 ROUNDS 6 Up-Downs 6 Push-Up to Pike 6 Hanging Knee Tucks 6 Single Arm Alt. Ring Rows Skill – All ON AN 8:00 RUNNING CLOCK… Practice…