SCFit – Wed, Nov 15 Warm-up 2-3 ROUNDS (Time Permitting)12/10 Cal Row10 Alt. Box Step-Overs10 Ring Rows10 Scap Pull-Ups10 Hollow Body Rocks EXTENDED WARM-UP (ALL)2 SETS FOR QUALITY1:00 Row (Mod Pace)10 Box Jump Overs (Athlete Choice)5 Chest to Bars*-Rest 1:30 b/t Sets-*Option for Pull-Ups or Ring Rows.(No Measure) Metcon PERFORMANCE (Time) WORKOUT (PERFORMANCE)EVERY 8:00 x…
SCFit – Tue, Nov 14 Warm-up 2 ROUNDS12 Good Mornings (BB opt.)10 KB Sumo Deadlifts8 BW Lunges6 Alt. GroinersInto…2 ROUNDS12 BB Sumo Deadlifts10 BB Back Rack Alt. Lunges8 RKB Swings6 SLOW Bootstrap Squats Weightlifting Deadlift (Weight) STRENGTH (ALL)10-8-6 | 8-6-4*Deadlift*Start Light and build to Mod+. The second wave (8-6-4) should be heavier than thefirst (10-8-6).(Score…
SCFit – Mon, Nov 13 Warm-up 1:00 Bike (EZ Pace)Into…2 ROUNDS10 Banded Pull Aparts5-Up-Downs + 5 Burpees10 Alt. Deadbugs5 Empty Barbell Strict Press w/ :01 Pause Overhead5 Pause Kip Swings**RND2 complete 3 Kipping Knees to Chest + 3 Kipping Straight Leg Raises.Into…16/13 Cal Bike Time Trial (70-80% effort) Weightlifting Push Jerk (Weight) 10-8-6 | 8-6-4*Push…
SCFit – Sat, Nov 11
SCFit – Fri, Nov 10 Warm-up EMOM x 5 MINUTES (:40 ON/ :20 OFF)MIN 1 – Arms + Body RowingMIN 2 – Full Slide Rowing (EZ Pace)MIN 3 – FS Rowing @ 20-24 SPMMIN 4 – FS Rowing @ 24-28 SPMMIN 5 – FS Rowing @ 28+ SPMInto…2-3 ROUNDS (Time Permitting)5 PVC Pass Thrus5 PVC…
SCFit – Thu, Nov 9 Warm-up 1 ROUND MOBILITY:45 Banded Tricep Stretch (R):45 Banded Tricep Stretch (L):45 Banded Lat Stretch (R):45 Banded Lat Stretch (L):45 Banded Hip Flexor Stretch (R):45 Banded Hip Flexor Stretch (L)Into…3 ROUNDS:45 Bike (increase RPE each round)20 Alt. Russian Twists*10 Alt. Samson Lunges***2nd Round: 20 Alt. Flutter Kicks // 3rd Round:…
SCFit – Wed, Nov 8 Warm-up 2 ROUNDS10 Up Downs10 Ring Rows:30 Banded Lat Push-Downs:15 Bottom of Ring HoldInto…2 ROUNDS10 Burpees10 Scap Pull-Ups:30 Banded Lat Pull Downs:15 Top of Ring Hold SKILL (ALL)ON A 15:00 RUNNING CLOCK…Practice Ring Muscle-Ups **Option to practice Pull-Ups/ Chest to Bars.(No Measure) Metcon PERFORMANCE (Time) NCFIT BENCHMARK WORKOUT(PERFORMANCE)“DEVIL ON MY…
SCFit – Tue, Nov 7 Warm-up 2 ROUNDS20 Bunny Hops or Single Unders10 PVC Pass Throughs10 Groiners + Twist10 Air SquatsInto…2 ROUNDS (Time Permitting)30 Single Single High Jump (Double Unders Optional)10 BB Elbow Punches6 PVC Front Squats*8 PVC Snatch Grip Push Press*6 PVC OH Squats**Use a BB on RND 2. Weightlifting Overhead Squat (Weight) STRENGTH…
SCFit – Mon, Nov 6 Warm-up Warm-Up 1-2 Rounds 5 BW Good Mornings 5/5 Staggered Stance DL 5/5 Ankle Circles 10 Glute Bridge-Ups Into… AMRAP X 6 Minutes 100 Jog 10 Calf Raises + 10 Tib Raises 6/6 KB Around the Body Rotations *Standing in a tall, neutral position, move the KB around the body…
SCFit – Sat, Nov 4 Warm-up 2 SETS10 Jumping Jacks10 BB Bent Over Rows10 Alt. Elbow Punches5 Scap Push-Up + Shoulder Tap + Shoulder Tap5/5 Moose AntlersInto…2 SETS5 Jumping Jack Toe Touches5 Strict Press5 BTN Strict Press10 Up-Downs5/5 Moose Antlers Metcon PERFORMANCE (Time) NCFIT BENCHMARK WORKOUT(PERFORMANCE)“INFINITY LOOP”4 ROUNDS FOR TIME10 Push Press (75/55)10 Up-Downs -2:00…