April 1, 2020 Warm Up (can be used with all programs) 2 Rounds: :30 Jumping Jacks :30 High Knees :30 Butt Kicks :30 Push up to Down Dog :30 Sit to Straddle :30 Burpees then, Complete a few Reps of each exercise in your program SCCF-A (Dumbbell/Kettlebell) Workout 3 15 minute AMRAP 7 Handstand Push...Read More
March 31, 2020 Tune in tomorrow at 3:00pm for the SCCF Quarantine WOD on Zoom. Use the link: https://us04web.zoom.us/j/8263357610 Meeting ID: 826 335 7610 Things to have with you: Jump Rope Kettlebell/Dumbbell/Barbell/Duffle Bag/Back Pack SCCF-A (Dumbbell/Kettlebell) Workout 2 0:00 – 5:00 Max Kettlebell/Dumbbell Swings 5:00 – 7:00 Rest 7:00 – 10:00 Max Bent Over Row...Read More
March 30, 2020 “The Quarantine Program” (Week #2) Today starts the second week of our temporary At-Home Programming. Athletes are to choose a different Program than they completed last week. If you did Program A, choose either Program B or C to complete for this week. Remember, the program you choose needs to be based...Read More
March 28, 2020 Saturday At-Home WOD “Spell Your Name” Using the letters and corresponding exercises, Spell your Name (First and Last) to create your workout: A: 50 Jumping Jacks B: 20 Sit ups C: 30 Air Squats D: 15 Push ups E: 1:00 Wall Sit F: 10 Burpees G: 20 Alternating Dumbbell/Kettlebell Snatches H: 20...Read More
March 26, 2020 Warm Up: 3 Rounds of: 100m Run 10 Plate Ground to Overhead 20 Lunge Steps 10 Plate Front Squats 30 Jump Rope SCCF-A (Dumbbell/Kettlebell) Workout 4 Every 5:00 x 5 Rounds: 14 Alternating DB/KB Snatch 60 Double Unders (120 Singles) 14 Single Arm DB/KB Overhead Squats* (7 per arm) 10 x 10m...Read More
March 25, 2020 Warm Up (can be used with all programs) 2 Rounds: :30 Jumping Jacks :30 High Knees :30 Butt Kicks :30 Push up to Down Dog :30 Sit to Straddle :30 Burpees then, Complete a few Reps of each exercise in your program SCCF-A (Dumbbell/Kettlebell) Workout 3 15 minute AMRAP 7 Handstand Push...Read More
