Monday

Monday

Your coaches getting some coaching with Brenden from ECG! Always trying to be better for SCF! Monday’s Work A. Kang Squat, 3-4 reps (light to moderate); rest 1:30 x3 B. Back Squat, 2-3 reps; rest 1:30 x5 . 21-15-9 Toes to Bar KB Swings @2/1.5 pood . . . The...
Saturday

Saturday

Saturday’s Work A1. Hollow Body Ring Pushups, AMRAP (-1) @31X1; rest :30 x4 A2. Strict Hanging Leg Lifts, AMRAP (-1) @31X1; rest 1:30 x4 . 4 Rounds: 12 Alternating DB Snatches @50/35# 12 Burpee Box Jumps @24/20” Rest...
Friday

Friday

Friday’s Work A. 2 Deadlifts + 3 Romanian Deadlifts, rest 1:30 x3 B. Every 2:00, 2 Hang Cleans + 1 Full Clean x5 . “Jackie” Row 1000m 50 Thrusters @45#/35# 30 Pullups . . . The Grind 5 Sets: 10 Pullups 15 Front Squats @95/65# 20 Calorie Row Rest 1:30 (each set...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Hollow to Supermans, 10 reps; rest :30 x3 A2. KB Windmills, 4-5 reps/side; rest 1:00 x3 . B1. DB Russian Twists, 12 reps (heavy but controlled); rest :30 x3 B2. Handstand Shoulder Taps, 8-10 alternating reps; rest 1:00 x3 (Scale to a...
Wednesday

Wednesday

Wednesday’s Work A. Split Jerk with :03 pause in dip, 3 reps; rest 1:00 x3 B. Split Jerk—Work up to a heavy double in 10:00 . 4 Rounds: 8 Double DB Deadlifts @50/35# per hand Run 200m 8 Double DB Split Jerks @50/35# per hand Run 200m . . . The Grind 4 Rounds:...