SCFit – Wed, Aug 2 Warm-up 2 ROUNDS10 Alt. Samson Lunges10 Slam Ball Deadlifts5/5 Single Leg Glute Bridge-Ups5 Ring RowsInto…2 ROUNDS10 Alt. Slam Ball Cossack Squats10 Slam Ball G2OH10 Lunges10 Scap Pull-upsInto…1 ROUND (Time Permitting)15 Slam Balls10 Slam Ball Lunges7-10 Kip Swings Gymnastics Metcon (AMRAP – Reps) EMOM x 5 MINUTES1-2 Bar Muscle-Ups or 2-4…
SCFit – Tue, Aug 1 Warm-up GENERAL WARM-UP1 ROUND30 Single Unders15 PVC Pass Throughs10 Alt. Groiner + TwistInto…1 ROUND30 Single + Single + High Jump (or Double Under)5 PVC Snatch Grip Push Press5 PVC Snatch Grip Push Jerk5 PVC Back Squat5 PVC Overhead SquatInto…SPECIFIC WARM-UP:30 Double Under Practice5 BB Snatch Deadlift5 BB Muscle Snatch5 BB…
SCFit – Mon, Jul 31 Warm-up 2 ROUNDS5 PVC or Band Pass Throughs5/5 Kneeling Hip Openers10 Air Squats10 Arm Haulers1:00 Cardio Choice (EZ Pace)Into…2 ROUNDS:30 Wall Prayer Stretch*10 Scap Push-Ups on forearms5 Knee Push-Ups10 Alt. Deadbugs:30 Cardio Choice (mod-fast pace)*Place elbows on the wall and walk feet back until a tripod is created. Then leanthrough…
SCFit – Sat, Jul 29 Warm-up 1 ROUND (4:00)200m Run8/8 Ankle Rotations8 Alt. Box Step-Ups8 Alt. Groiners8 Air Squats100m RunInto…2-3 ROUNDS (TIME PERMITTING)10 Alt. Elbow Punches8 Alt. Front Rack Lunges6 Up and Overs*6 Back Squats6 Box Jumps**Push Press the barbell overhead, carefully lower to the back, Push Press fromback rack, carefully lower to front rack.*Increase…
SCFit – Fri, Jul 28 Warm-up 1 ROUND10 PVC Pass Through8 PVC High Hang High Pulls6 Bootstrap Squats4 Inch Wormsinto…1 ROUND10 PVC Around The Worlds8 PVC Behind The Neck Push Press6 Air Squats4 Push-Ups to Pikeinto…1 ROUND10 PVC Pass Through Lunges8 PVC High Hang Muscle Snatches6 PVC Overhead Squats4 Hand Release Push-Ups to Pike Weightlifting…
SCFit – Thu, Jul 27 Warm-up EMOM x 8 MINUTESMIN 1 – :45 BikeMIN 2 – 10 Step-Ups + Max Alt. GroinersMIN 3 – :45 Up-DownsMIN 4 – 10 V-Ups + Max Cat/Cows Gymnastics Metcon (AMRAP – Reps) EMOM x 8 MINUTESUnbroken Toes to Bar*Rep Options:ADV: 7-9+INT: 5-7BEG: 3-5(Score is Total Reps)Week 4 of 9…
SCFit – Wed, Jul 26 Warm-up 1 ROUND:30 Arms Only Row:30 Legs Only Row6 Alt. Groiners10 Air Squats10/10 Ankle RotationsInto…1 ROUND1:00 Half Slide Rowing5 Cat-Cows10 WB Front Squats10 WB Strict PressInto…1 ROUND1:00 Row10 WB Thrusters Weightlifting Front Squat (Weight) 4×4Front Squats or High-Bar Back Squat**Keep weight Moderate-Heavy across all sets.(Score is Weight)Week 4 of 8…
SCFit – Tue, Jul 25 Warm-up 2 ROUNDS100m Run5/5 Split Squat10 BB Strict Press10 Scap Pull-UpsInto…2 ROUNDS10 Ice Skaters5 Dips + 5 Push Press5/5 Jumping Split Squat*5 Kip Swings***2nd Round perform 10 Jumping Lunges**2nd Round perform 5 Big Kip Swings Weightlifting Split Jerk (Weight) 5×3 (80%)*Split Jerk*Based off 1RM Clean & Jerk. Stay at 80%…
SCFit – Mon, Jul 24 Warm-up AMRAP x 3 MINUTES15 Toe Touch + Jumping Jacks10 Calf Raise + Tib Raise5 Jumping Air SquatsInto…2 ROUNDS6 Clean Deadlifts6 Alt. Elbow Punches6 Empty Barbell Front Squats30 Single Unders**:30 Double Under practice in 2nd Round Weightlifting Squat Clean (Weight) 1.) Squat Clean*1×3 (70%)1×2 (75%)3×2 (80%)*Based off 1RM Clean &…
SCFit – Sat, Jul 22 Warm-up 2-3 SETS Bent Over Plate IYT’s* 10 I’s 10 Y’s 10 T’s Switch out the plates for a single DB and transition into… 2 SETS 10 Alt. Box Step-Ups 8 Up-Downs 6/6 Single DB Arnold Press Into… 1 SET 10 Box Jumps 8 Burpees 6/6 Single DB Strict Press…