April 17, 2020 EQUIPMENT VERSION Strength: Pressing Complex 5 sets of: 3 DB Strict Press 4 DB Push Press 5 DB Push Jerk *Complete this complex all on the right arm, followed by the left arm. Rest as needed between sets. Can be completed with a Barbell instead of Dumbbell. Metcon: 5 x 3:00 AMRAP...Read More
April 16, 2020 EQUIPMENT VERSION Metcon: 5 Rounds of: 20 Weighted* Step ups 100m Run 20 Weighted* Lunges w/ Twist 100m Run *For weight, you can use a Dumbbell, Kettlebell, or Odd Object. Accessory Work: “Arm Pump” 21-15-9 reps Banded Bicep Curls Banded Upright Rows Banded Bent Over Rows NO EQUIPMENT VERSION Metcon: 5 Rounds...Read More
April 15, 2020 EQUIPMENT VERSION Strength: “Beast Builder” 4:00 AMRAP 4:00 Rest 4:00 AMRAP 3 Dumbbell Power Cleans – Right Arm 3 Dumbbell Front Squats – Right Arm 3 Dumbbell Push Jerks – Right Arm 3 Dumbbell Power Cleans – Left Arm 3 Dumbbell Front Squats – Left Arm 3 Dumbbell Push Jerks – Left...Read More
April 13, 2020 EQUIPMENT VERSION Strength Conditioning: 8 Rounds of: :20 Air Squats :10 Squat Hold at bottom of Squat Metcon: Every 5:00 x 4 Rounds: 800m Run AMRAP in remaining time: Handstand Push ups *Not sure on 800m, run approximately 4:00. **For those that have a rower or bike, you can substitute 1000m Row...Read More
April 11, 2020 Live Zoom Workout at 2:00pm Weather will be nicer in the afternoon than in the morning. Link and PW is posted on the SCCF Underground Page. Warm up: :30 ON/:15 OFF x 2 Rounds High Knees Air Squats/Front Squat Butt Kicks Push up to Down Dog/Burpees Ostrich Stretch Deadlift/Plate Ground to Overhead...Read More
