May 11, 2020 EQUIPMENT VERSION Strength: Bulgarian Split Squats 4 sets of: 7 Top Range Weighted Bulgarian Split Squats 7 Bottom Range Weighted Bulgarian Split Squats 7 Full Range Weighted Bulgarian Split Squats *Complete all on one leg then switch to the other leg. Rest 2:00 between sets. Can use Dumbbells, Kettlebells, or Barbell +...Read More
May 10, 2020 Rest Day. Happy Mother’s Day to all the Moms out there. You set the bar high for all of us. You taught us how to stand before we could squat, so for that we THANK YOU!!!Read More
May 9, 2020 ZOOM WOD will take place at 10:00am See the SCCF Underground Facebook page for link and password. EQUIPMENT VERSION Core/Midline: Alternating Tabata (8 x :20 ON/:10 OFF) Hollow Rocks or Hold Arch Hold Metcon: EMOM till failure: Minute 1: 5 Single Arm Devil Press Minute 2: 10 Double Unders Minute 3: 10...Read More
May 8, 2020 EQUIPMENT VERSION Strength: Clean & Jerk Every 2:00 x 5 sets: 3 Hang Power Cleans + 1 Jerk (Increase weight over the 5 sets building to a Heavy Complex) *If using Dumbbells, complete 6 Hang Power Cleans + 3 Jerks on both the Right and Left side. Metcon: Every 5:00 x 4...Read More
May 6, 2020 EQUIPMENT VERSION Strength: Squat Conditioning 4 sets of: :30 Weighted Squats* :10 Squat Hold :30 Air Squats :10 Squat Hold Rest 2:00 between sets. *For the Weighted Squats, you can use a Barbell with Weight, Dumbbell(s), Kettlebell(s) or other Weighted Object. The Weight is your choice, but make it challenging. Metcon: 3...Read More
