SCFit – Fri, Jul 21 Warm-up AMRAP x 8 MINUTES 16 Jumping Jacks 8 Jefferson Curls 8 Alt. Elbow Punches 8 BW Drop Squats* 8 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,…
SCFit – Thu, Jul 20 Warm-up AMRAP x 5 MINUTES :45 Cardio 8 Samson Lunges8 Scap Pull-Ups8 Scap Push-Ups 8 Slow Deadbugs Into… AMRAP x 5 MINUTES :45 Cardio8 Lateral Step Overs8 Banded Lat Pushdown8 Banded Face Pull16 Slow Alt. Shoulder Taps Metcon Metcon EMOM x 25 MINUTES MIN 1 – :50 Cardio Choice MIN…
SCFit – Wed, Jul 19 Warm-up 1 ROUND 10 Air Squats 10 PVC Pass Thrus 10 Arm Haulers 15 Calf Raises 15 Tib Raises Into… 1 ROUND 10 Alt. 90-90 Hip Rotations 10 PVC Snatch High Pulls :30 Single Unders Into… 1 ROUND 10 Drop Squats* 10 Scarecrow Snatches :30 Double Under Practice *Start on…
SCFit – Tue, Jul 18 Warm-up GENERAL WARM-UP 2 ROUNDS :30 Bike 10 Alt Lunges 10 Alt. V-Ups 10 Scap Pull-Ups into… SPECIFIC WARM-UP 2 ROUNDS 3 Hang Muscle Clean* 6 Front Rack Lunges 6 Up-Downs 6 Kip Swings** *2nd Round perform Hang Power Clean **2nd Round perform Ring Rows Skill SKILL (PERFORMANCE) EMOM x…
SCFit – Mon, Jul 17 Warm-up 2 ROUNDS 10 Alt. 90-90 Hip Rotations 10 KB RDLs 20 Alt. High Knees 5/5 SLOW Hip Circles Into… AMRAP x 6 MINUTES 100m Run 3 Slow Air Squats + 3 Fast Air Squats* 4 Burpee Broad Jumps 5 PVC Behind the Neck Wide Grip Strict or Push Press…
SCFit – Sat, Jul 15 Warm-up 2 SETS x :30 MAX REPS* (RPE 6)MOVT 1: Air / Bootstrap SquatsMOVT 2: Good Mornings (BB Opt.)MOVT 3: Step-UpsMOVT 4: Scap Push-UpsMOVT 5: Row-1:00 Rest b/t Part 1 and Part 2-2 SETS x :30 MAX REPS* (RPE 8)MOVT 1: MB ThrustersMOVT 2: BB Sumo DeadliftsMOVT 3: Box JumpsMOVT…
SCFit – Fri, Jul 14 Warm-up EMOM x 4 MINUTES (:40 ON/ :20 OFF)MIN 1 – Bike (RPM 50-60)MIN 2 – Bike (RPM 55-65)MIN 3 – Bike (RPM 60-70)MIN 4 – Bike Workout PaceInto…2 ROUNDS5 PVC Pass Thrus5 PVC Snatch Deadlift + Upright Row5 PVC Scarecrow Snatch5 Burpees Weightlifting Hang Snatch (Weight) 1.) High Hang…
SCFit – Thu, Jul 13 Warm-up WARM-UP2 ROUNDS30 Single Unders10/10 Split Squats5 Hang Muscle Clean10 Elbow PunchesInto…2 ROUNDS:30 Jump Rope Practice*3 Hang Power Clean6 Alt. Lunges + 6 Squats***RD1: Perform Single + Single + High Jump; RD2: Perform Single + Single + DoubleUnder**RD1 Perform bodyweight; RD2: Perform Front Rack Lunge (Option to performthe squats with…
SCFit – Wed, Jul 12 Gymnastics EMOM x 8 MINUTES Chest to Bars**Rep Options:ADV: 5-7INT: 3-5 BEG: 1-3 (Score is Total Reps) Week 2 of 9 Gymnastics Cycle
SCFit – Tue, Jul 11 Warm-up EMOM x 8 MINUTES (:40 On / :20 Off) MIN 1 – Lunge + Lunge + Air Squat MIN 2 – Crossbody Mountain Climbers MIN 3 – Box Jumps MIN 4 – Barbell Upright Rows Weightlifting Hang Clean (Weight) 1.) High Hang Squat Clean*1×5 (50%)1×3 (55%)3×2 (60%)*Based off 1RM…