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
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
