SCFit – Sun, Aug 27 Warm-up 1 ROUND12 WB Front Squats12 Alt. Box Step-Ups12 KB DeadliftsInto…1 ROUND10 WB Thruster10 Box Jumps (20)10 KB Russian SwingsInto…1 ROUND8 Wall Ball Shots8 Box Jumps8 KB Swings (Overhead) Metcon Morrison (Time) 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) In…
SCFit – Sat, Aug 26 Warm-up 2-3 ROUNDS (Time Permitting)1:00 Row10 Alt. Lunges*5 BB Up and Overs**20 Lateral Hops (Over Bar Optional)5 Burpees*RND 2+3 complete Barbell Back Rack Lunges.**Barbell starts in the front rack, then push press to overhead and carefully lowerdown to the back rack. Metcon Metcon (AMRAP – Rounds and Reps) WORKOUT (PERFORMANCE)AMRAP…
SCFit – Fri, Aug 25 Warm-up 2 ROUNDS10 Jumping Jack + Toe Touch5 Drop Squats*5 High Hang High Pulls (empty BB)5 Strict Press10 Alt. Groiners*Start on your toes with your hands at your side and your shoulders shrugged.Jump and DROP into an Air Squat as fast as possible. As you drop, pull yourthumbs up to…
SCFit – Thu, Aug 24 Warm-up AMRAP x 3 MINUTES10 Slow Wrist Circles*8 Samson Lunges6 Scap Push-Up to PikeInto…AMRAP x 4 MINUTES:30 Mod Pace Bike6 Alt. Step-Ups6 Up-Downs + Shoulder Tap6 Inchworms + Push-Up*On hands and knees, rotate wrists clockwise and counterclockwise. Gymnastics SKILL (ALL)ON A 15:00 RUNNING CLOCK…Practice Handstand Hold/ Walking**Focus on maintaining a…
SCFit – Wed, Aug 23 Warm-up 0:00-5:00 RUNNING DRILLS200m Run -Into-50ft Running Drills: High KneesButt KicksToe/Heel WalkQuad Stretch to Knee HugToe TouchesHigh Kicks -Into-100m Run Then…AMRAP x 5 MINUTES8 KB Deadlifts8 Lunges8 Ring Rows6 Kip Swings Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups Metcon…
SCFit – Tue, Aug 22 Warm-up 1-2 ROUNDS10 Bunny Hops + 10/10 Single Leg Hops10 Elbow Punches8 BB Good Mornings6 Cossack SquatsInto…2 ROUNDS30 Single Unders20 Bicycle Crunches5 Hang Muscle Cleans5 Front Squats EXTENDED WARM-UP (ALL)EMOM x 8 MINUTESMIN 1 – 3-5 Front Squats*MIN 2 – :40 Jump Rope Practice***Start light and build slightly past workout…
SCFit – Mon, Aug 21 Warm-up 200m JogInto…1-2 ROUNDS5 Bootstrappers10 Up-Downs5 Air Squats5/5 Plate Around the Worlds5 BurpeesInto…1-2 ROUNDS5 PVC Pass Throughs5 PVC Snatch Grip Upright Rows5 PVC Behind the Neck Press + Squat5 PVC Overhead Jumping SquatsInto…200m Jog Weightlifting Snatch (Weight) ON A 22:00 RUNNING CLOCK…Build to a 1-Rep Snatch(Score is Weight)Week 8 of…
SCFit – Sat, Aug 19 Warm-up 2 ROUNDS10 Alt. Box Step-Ups8 Up-Downs + 2 Scap Push-Ups*6 Knee Push-Ups + Down Dog10 Tuck-Ups *Complete the sprawl back of theUp-Down, complete 2 Scap Push-Ups,then jump up and stand.Into…2-3 ROUNDS (Time Permitting)6 Slow Push-Ups6/6 Single DB Suitcase Box Step-Ups*6 Burpees6 V-Ups6 Box Jumps *Hold DB in opposite hand…
SCFit – Fri, Aug 18 Warm-up 2 ROUNDS:30 Bike – Legs Only + :30 Bike – Arms Only10 PVC Pass Through8 PVC Behind The Neck Push Press6 Tempo Air Squats (32×1)4 Alt. Groinersinto…2 ROUNDS10/8 Cal Bike (:45 CAP)10 PVC Pass Through Alt. Lunges8 PVC High Hang Muscle Snatches6 PVC Snatch Balances4 Alt. Scorpion Stretch Weightlifting…
SCFit – Thu, Aug 17 Warm-up EMOM x 6 MINUTESMIN 1 – :50 Mod Hard RowMIN 2 – :50 Calf + Tib RaisesMIN 3 – :50 Jump Squats Metcon Metcon (Time) WORKOUT (PERFORMANCE)EVERY 5:00 x 4 SETS50 Double Unders50/40 Cal Row50 Double Unders-Rest w/ Time Remaining-(Score is Slowest Set) Metcon (Time) WORKOUT (FITNESS)EVERY 5:00 x…