SCFit – Wed, Oct 11 Warm-up 2 SETS10/8 Cal Bike (RPE 6)10 PVC Pass Throughs8 Barbell Power Cleans6 Tempo Air Squats (32X1)4 Alt. GroinersInto…1-2 SETS12/10 Cal Bike (1:00 CAP)10 PVC Pass Through + Alt. Lunges8 Barbell Power Snatches6 Barbell Back Squats4 Alt. 90/90 Hip Rotations Weightlifting Overhead Squat (Weight) STRENGTH (PERFORMANCE)8-6-4-6-4-2*Overhead Squats*Start Moderate and build…
SCFit – Tue, Oct 10 Warm-up 1 ROUND250m/200m Row (RPE 5/6)12 Good Morning12 Scap Pull-Ups12 Alt. Plank RotationsInto…1 ROUND250m/200m Row (RPE 6/7)6/6 KB Deadlifts12 Kip Swings6 Strict Up-DownsInto…1 ROUND250m/200m Row (RPE 7/8)6/6 Single Arm Russian KB Swing12 Ring Rows6 Up-Downs Gymnastics SKILL (ALL)ON A 10:00 RUNNING CLOCK…Practice Bar Muscle-Ups**Options:Strict Pull-UpsBanded Strict Pull-UpsHips to Rig(Banded) Bar…
SCFit – Mon, Oct 9 Warm-up AMRAP x 6 MINUTES6 Scap Push-Ups (on forearms)6/6 Single Leg Good Mornings6 Tall Box Alt. Step-Ups18 Single Unders**Option to switch up the style of jump… single leg / backwards / crossovers / tallsingle unders, etc.Into….AMRAP x 4 MINUTES6 Med. Ball Front Squats4 Push-Ups2 Box Jumps Weightlifting Bench Press (Weight)…
SCFit – Sat, Oct 7 Warm-up WARM-UPLINE DRILLS*Knee Hug MarchLunge to GroinerToy SoldiersWalk on HeelsKaraokeButt KickersHigh KneesInto…2-3 ROUNDS200m Run10 Alt. Walking Lunges10 Sit-Ups*Athletes will line up and perform the drills 25ft out and jog back. Metcon ALL (Time) WORKOUT (ALL)EVERY 7:00 x 4 SETS800m Run20 Walking Lunges30 Sit-UpsRest with Time Remaining…-No Additional Rest b/t Sets-(Score…
SCFit – Fri, Oct 6 Warm-up WARM-UP1-2 ROUNDS8 SLOW Arm Haulers8 Alt. 90-90 Hip Rotations4/4 Supine Hamstring Sciatic Floss8 Alt. DeadbugsInto..AMRAP x 4 MINUTES4 Alt. Step-Overs4 Lunge-Lunge-Squat w/PVC*4 Vertical Jumps*During the Lunges, perform PVC pass thrus. When you Squat, place PVC in FrontRack or Overhead position. Weightlifting Overhead Squat (Weight) STRENGTH (PERFORMANCE)10-8-6-8-6-4*Overhead Squats*Start Light and…
SCFit – Thu, Oct 5 Warm-up WARM-UP2 ROUNDS1:00 Cardio 1 (RPE: 5)12 Alt. Dead Bugs10 Band Pass Throughs8 Banded Bent Over Rows6 Tempo Ring Rows (31X2)Into…2 ROUNDS1:00 Cardio 2 (RPE: 5)12 Alt. DB Dead Bugs10 Band Pull Aparts8 Banded Upright Rows6 Scap Pull-Ups Metcon ALL WORKOUT (ALL)EMOM x 25 MINUTES (:45 ON/ :15 OFF)MIN 1…
SCFit – Wed, Oct 4 Warm-up WARM-UP1 SET1:00 Row (Legs Only)20 Alt. Shoulder Taps10 Barbell Elbow Punches10 Samson LungesInto…1 SET1:00 Row (Legs + body opening)15 Slow Scap Push-Ups10 Tempo Barbell Strict Press @ 21×15/5 Moose AntlersInto…1 SET1:00 Row (Full Body)10 Push-Up to Pike10 Alt. Bird Dogs Weightlifting Bench Press (Weight) STRENGTH (ALL)10-8-6-8-6-4*Bench Press*Start Light and…
SCFit – Tue, Oct 3 Warm-up WARM-UPEMOM x 8 MINUTESMIN 1 – 8 Scap Pull-Ups + Max Kip SwingsMIN 2 – 8 RDL + Max Glute Bridge-UpsMIN 3 – 8 Scap Push-Ups + Max Alt. Shoulder TapsMIN 4 – 8 Hang High Pulls + Max Elbow Punches Weightlifting Power Clean (Weight) STRENGTH (ALL)10-8-6-8-6-4*Power Cleans*Start Light…
SCFit – Mon, Oct 2 Warm-up WARM-UP2 ROUNDS1:00 Bike20 Hops10/10 Single Leg Hops10 Alt. Samson Lunge10/10 Ankle Stretch on Wall/RigInto…2 ROUNDS30 Single Unders*10 Cossack Squats6/6 Knees Over Toe Lunges**6 Push-Up + Down Dog*2nd Round Perform Fast Single Unders**Push your weight and front knee as far forward as possible with foot stayingflat on the ground. Gymnastics…
SCFit – Sat, Sep 30 Warm-up AMRAP x 5 MINUTES100m Run10 Alt. Box Step-Overs100m Run5 Box Jumps w/ Step-DownInto…1 ROUND10 Alt. Plate Around the Worlds10 Plate Presses10 Plate Front Raises10 Scap Push-Ups10 Burpees Weightlifting Metcon (AMRAP – Reps) STRENGTH (ALL)1.) 5-5-5-5*Bench Press*Start Light and build to Moderate-Heavy.(Score is Weight) -Short Rest Into-2.) 1 Max Rep…