April 24, 2020 EQUIPMENT VERSION Strength: Alternating Tabata: 8 x :20/:10 Odd: Banded Pull aparts Even: Banded Hollow Rocks *If you don’t have a band, use a small set of weights, water bottles, canned goods, or other smaller objects and complete the same motion for the Pull Aparts and the Hollow Rocks. Metcon: (For time)...Read More
April 23, 2020 EQUIPMENT VERSION Metcon: 5 Rounds of: 1:00 Max Heavy Power Cleans* 1:00 Rest 1:00 Max Pistol Squats 1:00 Rest 1:00 Max 10m Shuttle Sprints 1:00 Rest *If using a Barbell, use around 75-80% of 1-Rep Power Clean. No Barbell, find a Heavy Odd Object. Accessory Work: 4 Rounds of: 1:00 Banded March/Step...Read More
April 22, 2020 EQUIPMENT VERSION Strength: Gymnastics 4-5 sets of: 30ft Handstand Walk or 3 Wall Walks :30 Handstand Hold or :30 Pike/Inverted Hold 8-10 Handstand Push ups or 8-10 Pike/Inverted Push ups *Rest as needed between sets. Metcon: 4 Rounds for Quality: 1:00 Overhead Squat Hold (PVC or Barbell) 12 Squat Jumps for Max...Read More
April 21, 2020 EQUIPMENT VERSION Metcon: 18:00 AMRAP 60 Double Unders 30 Dumbbell Reverse Lunges* 15 Reverse Burpees (https://www.youtube.com/watch?v=tMLejzMquzY) *Dumbbell can be held in the Front Rack or on the Shoulder. Core/Midline: 3-4 Rounds of: 10 Hollow Rocks w/ Plates or other object 10 Scissor Toe Touches (5/5) :10 Arch Hold *Try to complete all...Read More
April 20, 2020 EQUIPMENT VERSION Strength: Squat Cleans Dumbbell or Kettlebell Variation 5 sets of: 5 Single Arm DB/KB Squat Cleans *Complete 5 on the Right Arm, then 5 on the Left Arm. Barbell Variation 5 sets of: 3 Squat Cleans *Progressive loading. Start around 60-65% and build in weight over the 5 sets. Reps...Read More
April 18, 2020 Zoom Class today will be at 2:00pm. Please check the SCCF Underground Facebook Page for the link and log in information. EQUIPMENT VERSION Metcon: (For time) 8 Rounds of: 5 Hand-Release Push ups 10 Single Arm Devil Presses (50/35) 15 Dumbbell Goblet Squats (50/35) 200m Run Core/Midline: 100 Mountain Climbers (2:1) 50...Read More
