Saturday

Saturday

Saturday's Work A1. DB Curls, offset grip, 8-10 reps; rest :30 x4 https://www.youtube.com/watch?v=2SoGXiHDJx4  A2. Externally Rotated Pushups, AMRAP (-1) @31X1; rest :30 x4 https://www.youtube.com/watch?v=KySOTKFZlHY  A3. Rope Body Pulls, 3-4 reps; rest :30 x4...

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Friday

Friday

Friday's Work A1. DB Curtsy Lunge, 10-12 alternating reps @20X1; rest :30 x3 https://www.youtube.com/watch?v=OZFkhJ0ApsM  A2. GHD Sorenson Hold, :30-1:00; rest :30 x3 B. Front Squats 5-3-1-5-3-1; rest 1:30 between sets (wave loading, not maximal) . EMOM 12:00 ODD- 10...

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Thurday

Thurday

Thursday's Work NFT Day! A1. Banded Psoas March, 20 alternating reps; rest :30 x3 https://www.youtube.com/watch?v=K15AXuQ40t4 A2. Candlestick Jumps, 8-10 reps; rest :30 x3 https://www.youtube.com/watch?v=v99ghKS2pAU  B1. Wall Sit March, 10-12 alternating reps @2121;...

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Wednesday

Wednesday

Wednesday's Work A1. Close Grip Bench Press, 4-5 reps @31X1; rest :15 x4 A2. Wide Grip Pullups, AMRAP (-1); rest :15 x4 A3. Overhead Banded Tricep Extension, 10-15 reps; rest 1:00 x4 https://www.youtube.com/watch?v=ioMF-2ErRLw . “Nicole” AMRAP 20:00 Run 400m Max Set...

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Tuesday

Tuesday

Tuesday's Work A. Accumulate 2:00 in Overhead Hold @110% of Strict Press 1RM B. Every 1:30 do 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x6 . 5 Rounds: 15 KB Sumo DL High Pulls @2/1.5 pood 20 Ab Mat Situps 45 Double Unders . . . The Grind AMRAP 10:00 Row 200m 20...

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Monday

Monday

Monday's Work A1. Banded Straight Leg Raise, 10 reps/side; rest :30 x3 https://www.youtube.com/watch?v=WwdsBWjmsHg   A2. Banded Side Plank Clam Shells, 10 reps/side; rest :30 x3 https://www.youtube.com/watch?v=IjJX03miFCY  B1. Romanian Deadlifts, 4-5 reps @41X1; rest...

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Saturday

Saturday

Barbells For Boobs “Isabel” 30 Snatches for Times@135/95# 400m Run with Partner “Grace” 30 Clean & Jerks for Time @ 135/95# *One partner working at a time during the Girls, while the other partner holds a 45/25# plate, reps don’t count unless the plate is being held...

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Friday

Friday

Don't forget, tonight is the SCF HALLOWEEN PARTY! Come dressed up and ready for a good time. Also, Barbells for Boobs begins at 8:00am Saturday morning. Doors will open at 7:30am so heats can start on time! Friday's Work A1. Box Squats, 4-5 reps @31X1; rest :10 x5 A2....

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Thursday

Thursday

Thursday's Work NFT Day! A1. DB External Rotation, 8 reps/arm; rest :30 x3 A2. Banded Internal Rotations, 10-15 reps/side; rest :30 x3 (pause @body) https://www.youtube.com/watch?v=MfjCK5_Ss5g  . B1. Low Banded Curl + High Banded Curl [10+10]; rest :30 x3 B2. Single...

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Wednesday

Wednesday

Wednesday's Work A1. Poliquin Step Up, 8 reps/leg @30X1; rest :30 x3 A2. Knees to Squat, AMRAP :30; rest 1:00 x3 https://www.youtube.com/watch?v=SlA0hfXi6dk B1. KB Weighted Pistols, 10-12 reps; rest :30 x3 (scale: KB Weighted Lateral Box Step Ups) B2. Box Jumps, 4-5...

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Tuesday

Tuesday

Tuesday's Work A. EMOM 8:00 2 Kang Squats (moderate weight) B. Back Squats, 3-5 reps @31X1; rest 2:00 x4 . 15-12-9-6-3 Burpee Box Jump Overs @24/20” Deadlifts @225/155# . . . The Grind 3 Rounds: 20 DB Mutant Makers @35/20# 40 DB Walking Lunges 800m...

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Monday

Monday

Monday's Work A1. Ring Curls, 8-10 reps @21X1; rest :30 x3 https://www.youtube.com/watch?v=l_4CJWY171s  A2. Split Stance KB Press and Rotation, 8 reps/side; rest :30 x3 B1. Strict Pullup, AMRAP (-1); rest 1:00 x3 B2. Straight Arm Band Pulldown 10-15 reps; rest 1:00 x3...

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