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 Grind A....

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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...

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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...

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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 box:...

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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: 20/15...

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Tuesday

Tuesday

Tuesday's Work A. Front Rack Hold, :30 hold; rest 1:00 x3 (heavy as possible; looking for higher than 1RM FS) B. 1¼ Front Squats, 2-3 reps; rest 2:00 x5 . AMRAP 12:00 10 Hang Power Snatches @75/55# 20 Wall Ball Shots 40 Double Unders . . . The Grind A1. DB Zottman...

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Monday

Monday

Monday's Work A1. Close Grip Bench Press, 3-4 reps @31X1; rest :30 x4 A2. Seated DB Should Press, 8-10 reps; rest :30 x4 A3. Lying DB Skull Crushers, 10 reps; rest :30 x4 . 5 Rounds For Time: 5 Handstand Pushups 10 Box Jump Overs @24/20” 15 Calorie Row . . . The Grind...

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Saturday

Saturday

Saturday's Work A. Strict Press, 2-3 reps; rest 1:00 x3 B. Push Press, 4-5 reps; rest 1:00 x3 C. Push Jerk—8:00 to work up to a 2RM . 6 Rounds for Time: 3 HSPU 6 KB Swings @2/1.5 pood 9 Calorie...

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Friday

Friday

Friday's Work A. Back Squat 10-8-6-4-2; rest 2:00 between sets (each should be tough for that rep prescription) . 3 Sets: 15 Thrusters @95/65# 15 Burpees Rest 1:30 . . . The Grind Accumulate 2000m Rowing *At the top of every minute starting at 0:00, complete 4 Mutant...

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Thursday

Thursday

Thursday's Work NFT Day! A1. DB Cuban Press, 5-6 reps (light!); rest :30 x3 https://youtu.be/I2IJjTj5jyE?list=PLPOcCeSG5WNzXYqW-0n8_2Ot57RFY_mGO A2. Bent Hollow Hold, 1:00 hold; rest 1:00 x3 . B1. Split Stance KB Press & Rotation, 3-4 reps/side @21X1; rest :30 x3 B2....

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Wednesday

Wednesday

Wednesday's Work A1. Rope Climbs, AMRAP(-1); rest :10 x4 (Scale: body pulls or feet elevated body pulls) (starting next rep within :05 of coming off the rope or discontinue set) A2 :30-1:00 FLR Hold on the Rings; rest 1:30 x4 . 5 Rounds @85% effort 3 Power Cleans...

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Tuesday

Tuesday

Tuesday's Work A. EMOM 5:00: 2 TnG Muscle Snatches B. Every 1:30, do 2 Hang Snatches x5 . 10 Rounds: Row 250m Rest 1:00 (Again, here you should aim for the same time each round, within :02-:03 seconds. We want consistently fast, with no drop off) . . . The Grind AMRAP...

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