On the Eleventh Day of Christmas…

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On the eleventh day of Christmas, SICFIT Scottsdale gave to me…20 Handstand Kick-Ups!
25 Sit Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run
2-Minute Plank
1-Minute 6″ Hold
100 Double Unders (or 500 Singles)
75 Dips
100 Walking Lunges
20 Handstand Kick-Ups

Strength in Conditioning for Thursday, December 24, 2015

WARM UP
Run 400m
Bear Complex with Barbell

STRENGTH
7′ EMOM of:
5 Hang Power Cleans

CONDITIONING
25′ AMRAP of:
Run 400m
10 Ball Slams
1 Rope Climb
Run Small Lap
20 KB Swings
20 Box Jumps

On the Tenth Day of Christmas…

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On the tenth day of Christmas, SICFIT Scottsdale gave to me…100 Walking Lunges!
25 Sit Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run
2-Minute Plank
1-Minute 6″ Hold
100 Double Unders (or 500 Singles)
75 Dips
100 Walking Lunges

Strength in Conditioning for Wednesday, December 23, 2015

WARM UP
Run 800m + Dynamic Track Movements

STRENGTH
A1) Deadlift x10-12) 8-10) 7-8) 5-6) 3-4)
A2) Broad Jump x5, 4, 3, 2, 1
A3) Sit ups x15
Rest as Needed

CONDITIONING
B) Run Big Lap
20 KB Swings
5 Burpees
Run Small Lap
15 KB Swings
10 Burpees
Run Big Lap
10 KB Swings
15 Burpees
Run Small Lap
5 KB Swings
20 Burpees

On the Ninth Day of Christmas…

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On the ninth day of Christmas, SICFIT Scottsdale gave to me… 75 Dips!
25 Sit Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run
2-Minute Plank
1-Minute 6″ Hold
100 Double Unders (or 500 Singles)
75 Dips

Strength in Conditioning for Tuesday, December 22, 2015

WARM UP
PVC Burgener Snatch
Barbell Work
Hip Mobility

STRENGTH
A) 5 Snatch Grip Push Press + 8-10 Back Squats
Rest as Needed
X4

CONDITIONING
B) Power Snatch x6
Rest :20
Wall ball x16
Rest :20
Box Up x16
Burpee x6
Rest :60
X5

On the Eighth Day of Christmas…

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On the eighth day of Christmas, SICFIT Scottsdale gave to me… 100 Double Unders!
25 Sit Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run
2-Minute Plank
1-Minute 6″ Hold
100 Double Unders (or 500 Singles)

Strength in Conditioning for Monday, December 21, 2015

WARM UP
Coach’s Choice

STRENGTH
A) Bench Press x10-12
Rest 2 Minutes
X3

B1) Bent Over Barbell Row x10-12
B2) Push Ups x10-12
Rest 2 Minutes
X3

CONDITIONING
C) For Time:
30 Ring Rows
30 Sit Ups
30 Supermans
20 Ring Rows
20 Sit Ups
20 Supermans
10 Ring Rows
10 Sit Ups
10 Supermans
30 Burpees

On the Fifth Day of Christmas…

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On the fifth day of Christmas, SICFIT Scottsdale gave to me… a 400m Run!
25 Sit-Ups
50 Overhead Squats
25 Push-Ups
10 Burpees
400m Run

Strength in Conditioning for Friday, December 18, 2015

WARM UP
Eccentric + Isometric Holds
(squat, push up, ring row, leg levers)

SKILL
Handstand Practice
5′ EMOM of:
:30  Handstand Hold

STRENGTH
Max Reps Unbroken Wall Balls
Rest 1 Minute
X4

CONDITIONING
Row 250m
50 Jump Ropes
Run Small Lap
X5 Rounds

 

On the Fourth Day of Christmas…

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On the fourth day of Christmas, SICFIT Scottsdale gave to me… 10 Burpees!
25 Sit-Ups
50 Overhead Squats
25 Push-Ups
10 Burpees

Strength in Conditioning for Thursday, December 17, 2015

WARM UP
Shoulder PVC Mobility + Band Internal/External Rotation

STRENGTH
A) 3 Strict Press + 3 Push Press + 3 Split/Power Jerks
x5 Rounds
Rest 3 Minutes Between Rounds

CONDITIONING
B) 20 minute AMRAP:
Farmers Carry Small Lap
40 Lunges Total
15 Push Ups
Run Small Lap

+ Stretch Shoulder and Forearms

On the Third Day of Christmas…

Screen Shot 2015-12-11 at 11.16.55 AMOn the third day of Christmas, SICFIT Scottsdale gave to me… 25 Sit-Ups!
25 Sit-Ups
50 Overhead Squats
25 Push-Ups

Strength in Conditioning for Wednesday, December 16, 2015

WARM UP
 Barbell Snatch Positions + Core Stability

SKILL
Kipping Pull-Up

STRENGTH
A) 10′ EMOM of:
Squat Clean*
*build weight each round
B) AMRAP at 80% of A
C) 21-15-9 of:
Pull-Ups
Box Jumps
Burpees

On the Second Day of Christmas, SICFIT Gave to Me…

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Day 2: 25 Push-Ups + 50 Overhead Squats

Strength in Conditioning for Tuesday, December 15, 2015

WARM UP
Dynamic Single Arm/Leg Movements

SKILL
Double Under Work

STRENGTH
A1) 8-10 Straight Leg Deadlift
A2) 12 (ea. side) Single-Arm Seated Shoulder Press
A3) 8-10 (ea. side) Single Leg Step Ups + Calf Raises
A4) 12 (ea. side) Laying Scissor Kicks

CONDITIONING
B) 40 Ball Slams
10 Kettle Bell Swing
40 Jump Ropes
25 Ball Slams
25 Kettle Bell Swings
40 Jump Rope
10 Ball Slams
40 Kettle Bell Swing

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