SCFit – Sat, Sep 16 Warm-up AMRAP x 4 MINUTES2-4-6 and so on…Alt. Box Step-OversAlt. DB DeadliftsRing RowsShort Rest Into…2 ROUNDS5/5 DB Hang Power Clean*5/5 DB Push Press*7 Box Jump Overs7 Kip Swings*RND 2 combine movements into 3/3 DB Hang Power Clean & Jerks. Gymnastics SKILL (ALL)ON A 10:00 RUNNING CLOCK…Practice A Gymnastics Pull Option**Options:Vertical…
SCFit – Fri, Sep 15 Warm-up AMRAP x 7 MINUTES1:00 Bike7 Vertical Ring Row7/7 Split Squats*7 Barbell Strict Press14 Alt. V-Ups* Can be performed with Barbell Metcon Metcon (Time) WORKOUT (PERFORMANCE)FOR TIME60/50 Cal Bike50 Back Rack Alt. Lunges (95/65)5 Rope Climbs50/40 Cal Bike40 Back Rack Alt. Lunges4 Rope Climbs40/30 Cal Bike30 Back Rack Alt. Lunges3…
SCFit – Thu, Sep 14 Warm-up 2 SETS100m Jog8 PVC Pass Throughs8 Bootstrap Squats8 Calf Raises8 Knee Push-Ups OR 8 Standard Push-Upsinto…2 SETS100m Run8 PVC Windmills8 PVC Front Squats8 Tib Raises8 Hand Release Push-Ups OR 8 Pike Push-Ups Weightlifting Metcon (Weight) 3×8*Overhead Squats*Build to a Moderate+ weight and stayat that weight across all sets.(Score is…
SCFit – Wed, Sep 13 Warm-up 2 ROUNDS:45 Jumping Jacks10 Barbell Deadlifts10 Upright Rows10 Tuck-UpsInto…2 ROUNDS8 Scap Pull-ups / Scap Depressions10 V-Ups5 Tall Jumps10-12 Alt. Elbow Punches Weightlifting Metcon (Weight) EMOM x 8 MINUTES1 Power Clean +2 Hang Power Clean*Start Light and build to Moderate+.(Score is Weight) Metcon Metcon (Time) WORKOUT (PERFORMANCE)4 SETS10 Toes to…
SCFit – Tue, Sep 12 Warm-up 1:00 CardioInto…2 ROUNDS10 Scap Push-Ups7 Up Downs with Shoulder Tap7/7 DB Strict Press10 Slam Ball Ground to OH Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES*3:00 Cardio Choice**10/10 Single Arm DB Push Press (Athlete Choice, Mod)20 Slam Balls (Athlete Choice)20 Up-Downs*NOTE — Choose a pace on…
SCFit – Mon, Sep 11 Warm-up AMRAP x 5 MINUTES5 Empty Barbell RDLs5 Alt. Step-Ups*5 Kip Swings5 Ring Rows*At 2:30, switch to Box Jumps Metcon Metcon (Time) “STAND TALL”FOR TIME2001m Row -Into-9 ROUNDS 11 Deadlifts (155/105)11 Box Jumps (24/20)11 Pull-Ups -Into-2001m Run (Score is Time)NOTE — This workout was programmedby NCFIT and designed to honor…
SCFit – Sat, Sep 9 Warm-up 1 ROUND:30 Calf Tib Raises10 Empty BB Deadlifts:30 Single Unders10 Alt. BB Elbow Punches:30 Single Single Double Under attempts10 Air Squats:30 Double Unders or SSD attemptsInto…1-2 ROUNDS (Time Permitting)10 Tuck-Ups7 Kip Swings5 Hang High Pulls5 Hang Muscle Cleans5 Front SquatsEXTENDED WARM-UP (ALL)EVERY 2:00 x 3 SETS*1 Hang Power Clean…
SCFit – Fri, Sep 8 Warm-up AMRAP x 4 MINUTES25’ Bear Crawl6 Inch Worms + Push-Up6 Tuck-Ups6 Jefferson CurlsInto…AMRAP x 4 MINUTES6 Slam Ball Deadlifts6 Slam Ball Curl to Press6 Push-Up to Pike:30 Static Hold Weightlifting Bench Press (3×8* Bench Press *Build to a Moderate+ weight and stay at that weight across all sets. If…
SCFit – Thu, Sep 7 Warm-up 2 ROUNDS100m Jog5 Inch Worms5/5 SA Supported DB Bent Over Rows10 Alt. SDB Around the Worlds10 Glute BridgesInto…2 ROUNDS100m Suitcase Carry5 Up-Downs5/5 SA Upright Rows10 SDB Curls10 Alt. Lunges Metcon Metcon AMRAP x 25 MINUTES100m DB Suitcase Carry(Athlete Choice, Moderate)*10/10 Single Arm Supported DB Rows20 DB Glute Bridge-Ups100m Run…
SCFit – Wed, Sep 6 Warm-up EMOM x 8 MINUTES (:40 WORK / :20 OFF)MIN 1 – Bike (Increasing Speed)MIN 2 -Tempo DeadliftsMIN 3- Good Mornings / Glute Bridge-UpsMIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike. EXTENDED WARM-UP (ALL)EMOM x 9 MINUTESMIN 1 – 5 ‘Library’ Deadlifts*MIN 2 – 3-5 Pressing Reps**MIN…