SCFit – Mon, Nov 27 Warm-up 2-3 ROUNDS 10 Jumping Jacks 5 Cat Cows 10 Hollow Rocks 5 Push-Up to Pike 10 Banded Plate Good Mornings* *Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform a…
SCFit – Sat, Nov 25 Warm-up 2-3 ROUNDS (Time Permitting):30 Bike*10 PVC Pass Through5 PVC Muscle Snatch5 PVC Snatch Grip Push Jerk7 Up-Downs7 Scap Pull-Ups + 5 Kip Swings**Build pace each round (EZ Mod Hard)**RND 2+3 complete 7 Ring Rows + 5 Kip Swings.EXTENDED WARM-UP (ALL)EVERY 3:00 x 3 SETS5 Hang Power Snatches*Gymnastics Pulling***Start at…
SCFit – Fri, Nov 24 Warm-up 1 ROUND10 Alt. Lunge-Lunge-Squat20 Fast Single Unders + 20 Tall Jump Single Unders5/5 Staggered Stance Good MorningsInto…1 ROUND5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell:20 Penguin Jumps*20 Double Unders or 40 Single Unders10 Back Squats w/Empty Barbell*Double Tap the hips twice while in the airInto…OPTIONAL MOBILITY ROUND10…
SCFit – Thu, Nov 23 Warm-up LINE DRILLS*5/5 Leg Swings (Side-Side)5/5 Leg Swings (Front to Back)Hamstring ScoopsHip Open GateHip Close GateHigh KneesButt Kicker200m Run*25ft out and jog backInto..1 ROUND8 Up-Down8 KB Deadlifts8 Hollow RocksInto..1-2 ROUNDS (Time Permitting)8 Burpees8 Russian KB Swings8 Sit-Ups Metcon Turkey WOD 2016 (Time) 10 Rounds -10 Wing Dips -10 Gobble Squats…
SCFit – Wed, Nov 22 Warm-up WARM-UP1 ROUND50 Jumping Jacks10-12 Slow Supinated Band Pull-Aparts8 Alt. Samson Lunges8 Alt. Groiners (Hold for :10-:15 per side)Into…2-3 ROUNDS (Time Permitting)10 DB Goblet Squats6/6 Single Arm DB Strict Press*6/6 Single Arm Ring Rows*6-8 Scap Pull-Ups**RND 2+3 complete 6/6 Single Arm Push Press + 6 Ring Rows + 6-8 Kip…
SCFit – Tue, Nov 21 Warm-up 2 ROUNDS300m/250m Row12 Alt. Step-Ups12 Glute Bridge-Ups3-5 SLOW Jefferson CurlsInto…1 ROUND300m/250m Row8 Barbell RDLs8 Box Jumps8 Cat/Cows Weightlifting Deadlift (Weight) STRENGTH (ALL)8-6-4 | 6-4-2*Deadlift*Start Light and build to Mod+. The second wave (6-4-2) should be heavier than thefirst (8-6-4).(Score is Weight)Week 2 of 5Strength | Wave-Loading Cycle Metcon PERFORMANCE…
SCFit – Mon, Nov 20 Warm-up 2 SETS10 Jumping Jack Toe Touches8 Air Squats6 Clean Deadlifts4 Alt. Groinersinto…2 SETS10 Broad Jumps8 Power Cleans6 Front Squats4/4 Moose Antlers Weightlifting Push Jerk (Weight) STRENGTH (ALL)8-6-4 | 6-4-2*Push Jerks*Start Light and build to Mod+. The second wave (6-4-2) should be heavier thanthe first (8-6-4).(Score is Weight)Week 2 of…
SCFit – Sat, Nov 18 Warm-up 1 ROUND1:30 Cal Bike10 Calf + Tib Raises20 Bunny Hops10 Sumo Stance Good Mornings10 Alt. BB Elbow PunchesInto…2 ROUNDS:45 Cal Bike30 Single Unders*10 BB RDLs10 BB Upright Rows*RND2, complete 15 Tall Jump Single Unders. Weightlifting Metcon (Weight) STRENGTH (ALL)EVERY 2:00 x 5 SETS*1 Power Clean +2 Hang Power Clean*Start…
SCFit – Fri, Nov 17 Warm-up (OPTIONAL) MOBILITY PREP 1-2 SETS (TIME PERMITTING)10 Cat Cows10 Alt. Groiners10 Alt. Ankle Rocks from Deep Squat10 Alt. Squat ReachInto…1 ROUND10 Scap Push-Ups10 Alt. Lunges10 WB Front Squats10 WB Push PressInto…2 ROUNDS8 Push-Ups8 Alt. Jumping Lunges8 Wall Balls Weightlifting Back Squat (Weight) STRENGTH (ALL)10-8-6 | 8-6-4*Back Squats*Start Light and…
SCFit – Thu, Nov 16 Warm-up PART I) GENERAL WARM-UP (MIN 0-4)Running Drills…High KneesButt KicksToe/Heel WalkQuad Stretch to Knee HugStraight Leg KicksBear CrawlQuad CrawlInto…PART II) SPECIFIC WARM-UP (MIN 4-10)AMRAP x 6 MINUTES100m Run*8 Alt. Piked Shoulder Tap:30 Sit-ups8 Push-up to Pike:30 Plank Hold (option for side plank / reverse plank)*Add 50m every round Metcon ALL…