SCFit – Fri, Sep 29 Warm-up 2 ROUNDS10 Wrist Rocks (Fingers Pointed Forward)10 Wrist Rocks (Fingers Pointed Backward)10 Scap Push-Ups5 Yoga Push-Ups5 Hand Release Push-Ups:20 Handstand or Pike HoldInto…2 ROUNDS5 Snatch Grip RDL5 Snatch Grip Deadlift5 Hang Muscle Snatch5 BTN Snatch Grip Push Press Weightlifting Metcon (Weight) STRENGTH (ALL)EMOM x 10 MINUTES*1 Power Snatch +1…
SCFit – Thu, Sep 28 Warm-up EVERY 3:00 x 3 SETS:30 Bike (Increasing Pace each round)12 Alt. KB Around the Worlds12 Glute Bridge-Ups12 DeadbugsMobility options in the remainder of the 3:00 window…(Weighted) Good MorningsAlt. Cossack SquatsArm HaulersBird Dogs Metcon Metcon (Time) PARTNER WORKOUT (ALL)IN TEAMS OF 2…FOR TIME120 KB Sumo Deadlift High Pulls (Athlete Choice,…
SCFit – Wed, Sep 27 Warm-up EMOM x 10 MINUTES (:45 WORK / :15 REST)MIN 1 – Scap Push-ups / Scap Pull-UpsMIN 2 – Alt. Samson Lunges / Squat HoldMIN 3 – Knee Push-Ups / Push-upsMIN 4 – Single Arm Ring Rows / Ring RowsMIN 5 – Band Pull-Aparts Metcon Cindy (AMRAP – Rounds and…
SCFit – Tue, Sep 26 Warm-up 2 ROUNDS10 Jumping Jack + Toe Touches5 Jefferson Curls10 Alt. Elbow Punches5 Calf + Tib Raises10 Alt. BW LungesInto…2 ROUNDS20 Single Unders5 Deadlifts10 Alt. Front Rack Lunges5/5 Leg Swings10/10 Ankle Circles SKILL (ALL)EMOM x 12 MINUTESMIN 1 – :40 Jump Rope Practice*MIN 2 – 2 Deadlifts + 3 Hang…
SCFit – Mon, Sep 25 Warm-up 2:00 RowInto…2 ROUNDS10 Banded Pull Aparts6 Alt. Bottom of Squat Thoracic Rotations10 Banded W’s6 Scap Pull-Ups + 6 Kip SwingsInto…2:00 Row Weightlifting Overhead Squat (3×6) STRENGTH (PERFORMANCE)3×6*Overhead Squats*Build to a Moderate-Heavy weight andstay at that weight across all sets.(Score is Weight) Metcon Metcon (AMRAP – Reps) WORKOUT (PERFORMANCE)EMOM x…
SCFit – Sat, Sep 23 Warm-up 2 ROUNDS4 Cal Bike (Legs Only) + 4 Cal Bike (Arms Only) + 4 Cal Bike (Arms + Legs)6 BB Deadlifts6 BB Upright Rows12 Alt. BB Elbow Punches6 Slow Air Squats + 6 Jumping Air SquatsInto…1-2 ROUNDS (Time Permitting)10/8 Cal Bike (RPE 7-8)5 BB Hang Muscle Cleans5 BB Strict…
SCFit – Fri, Sep 22 Warm-up AMRAP x 3 MINUTES5 Banded Pull Aparts5 Scap Push-Ups5 Scap Pull-Ups10 Alt. DeadbugsInto…AMRAP x 5 MINUTES5 Banded Lat Push-Downs5 Tuck-Ups5/5 SA DB Arnold Press5 Kip Swings SKILL (ALL)EMOM x 5 MINUTES1 Strict Pull-Up or Dynamic Kip Swing +1 Pull-Up or Half Pull-Up +1 Chest to Bar or Pull-Ups(No Measure)…
SCFit – Thu, Sep 21 Warm-up 2 SETS30 Single Unders10 KB Deadlifts 10 RKB Swings*10 Alt. Lunges**:30 Plank:30/:30 Calf StretchInto…2 SETS15 Big Jump Single Unders + 15 Fast Single Unders10 SB G2OH 10 Slam Balls*10 Air Squats**:15/:15 Side Plank:30/:30 Achilles Stretch*Progress to 2nd movement in 2nd set**Add in KB/SB in 2nd Set SKILL (ALL)ON AN…
SCFit – Wed, Sep 20 Warm-up ON AN 8:00 RUNNING CLOCK..2 ROUNDS10 Strict Press10 Tuck-Ups / V-Ups10 Scap Pull-Ups1:00 Cal Row (Increasing Intensity)Into…1 ROUND10 Strict Press10 Strict Knees to Chest10 Small Kip Swings1:00 Cal Row (Increasing Intensity) Metcon Metcon (AMRAP – Reps) NCFIT BENCHMARK WORKOUT(PERFORMANCE)“HURRICANE”ON A 5:00 RUNNING CLOCK…*Max Cal Row-Rest 1:00-AMRAP x 5 MINUTES2-4-6-and…
SCFit – Tue, Sep 19 Warm-up 2-3 ROUNDS6 Alt. Groiners6/6 Russian Step Up8/8 DB Half Kneeling Arnold Press8 Alt. DB Goblet Cossack Squats10/10 Banded Split Stance Pallof Press Metcon Metcon (AMRAP – Rounds and Reps) WORKOUT (PERFORMANCE)AMRAP x 20 MINUTES20 Wall Ball (20/14)15 Up-DownsBox Jumps**Box Height + Reps Change EachRound…RND 1= 20 Reps (20)RND 2=…