Monday

Congrats goes out to all of our SCF athletes that competed and cheered in the Black Ops Comp this weekend!   Monday’s Work A. Hip Hinge Test In . B. Box Jump—10:00 to work up to a quick Max . For Time: 50 Toes to Bar 40 Box Jumps @24/20” 30 Hang Power...

Saturday

  Saturday’s Work A. Segmented Clean Pull 1.1; rest :15/rest 1:30 x3 . B. Every 2:00 for 12:00: 2 Front Squats from the ground + 15 Double Unders . 5 Rounds: 6 Shoulder to overhead @135#/95# 12 KB Swings 24 Double Unders *Every minute starting at 1:00,...

Friday

  Friday’s Work A. 15:00 of Freestanding HS play (Shoulder taps, holds, walks or Headstand work) . Run 800m Rest 4:00 Run 800m Rest 4:00 Run 400m Rest 2:00 Run 400m . . Optional Ab Workout: 5 Hanging L-Raises @2121 10 DB-Anchored...

Thursday

  Thursday’s Work NFT Day! A1. Hip Flow, 5/side; rest :30 x3 (last variation: https://www.youtube.com/watch?v=mIpgALOUuwQ) A2. Single Legs Good Mornings, 4-5 reps @32X1; rest :30 x3 A3. Powell Raises, 8 reps/side @30X1; rest 1:00 x3 . B1. MB Water Pail...

Wednesday

  Wednesday’s Work A. Snatch Press Under 3 reps; rest as needed x3 B. Low Hang Snatch + Overhead Squats [2+2]; rest 1:30 x4 . . AMRAP 5: 6 Alternating KB Clean & Jerks @1.5pood/1pood 12 Box Jumps @24”/20” Rest 2:00 AMRAP 5: 8 Hang Power Snatches...