Strength in Conditioning

A) 5 minutes to build to 5-rep seated dumbbell strict press

B) 24 minute EMOM
1- Sprint 100m (Life- mountain climbers as fast as possible for 20 seconds)
2- pick # 5-10 burpees
3- Air squat x15-20 (Life-10)

Terrific Tuesday





Strength in Conditioning

A1) Deadlift x6 (reset each rep for perfect pulls)

A2) Box jump x6 (Life-step up x6, Fitness- Practice jump off, Sport- rebound)

A3) Push up x6 (Fitness & Sport: weighted plate on back)
Rest 2 minutes
*Increase weights and height

B) For time:
Row 300m
Jump rope 300
30 crunches
Rest 1 minute
Row 600m
Jump rope 200
30 laying straight leg lifts
Rest 1 minute
Row 900m
Jump rope 100
30 bicycle kicks

No Monday Blues Today





Strength in Conditioning

A1) Back Squat x10, 8, 6, 4, 2

A2) Chin up x10, 8, 6, 4, 2
Rest 1-2 minutes between sets

B1) Romanian deadlift (just to below knee) x5 (about 50% of A1)

B2) Strict dumbbell shoulder press x5
Rest 1 minute; x4

C) Row 1 minute for max distance
Rest 2 minutes


Good Friday


Lil Beasts


Reminder: Come join us at SICFIT Scottsdale tomorrow at 11am for an Easter egg hunt!  Not your average Easter egg hunt; each egg has a challenge, activity or prize inside. Friends and family welcome! Level 1 testing at noon. Join us at 1:00 for the spring training game, also!


Strength in Conditioning

A1) push press *off racks x8-10, x5-8, x8-10, x5-8

A2) Pendlay rows *bent over barbell row x8

A3) Single arm waiters walk with slam ball down and back each arm *if you drop the ball perform 10 ball slams

B) 3 rounds for time:
300 run or row + 30 burpees + 30 air squats 3x rounds for time
Life- small lap or 150 row + 5 & 15 3x rounds not for time

Don’t Stop Now!


Clear your calendars this Saturday, the 26th! Along with the normal Saturday scheduled classes, Level 1 testing will take place at noon. But the fun doesn’t end there… Join us at 1:00 for a spring training game! Can you think of anything better than some fun in the sun, baseball, your friends at SICFIT Scottsdale, and fitness? Me neither.


Strength in Conditioning

A1) 5x Turkish get ups/arm

A2) 10x goblet squats

A3) 20x kettle bell swings
Rest :60

B) EMOM x15
1- Ball slam x8-10
2- wall ball x10-12
3-burpees x5-8
(SPORT do Burpee pull ups)

+ roll out and stretch

Better, Faster, Stronger




Strength in Conditioning

A) Rope climb practice (everybody does minimum 5 climbs/attempts)
Life- 10 climbs from laying to standing

B1) Strict supinated pull up x5

B2) Z-press x15 (light dumbbells)

B3) Row :30 all out
X4 rounds
No prescribed rest, not for time, get through it quickly with best quality
of movement possible

C) For time:
30-20-10 of
Calorie row
Push ups
Sit ups

+ roll out back and shoulders

(not so) Terrible Tuesday




Strength in Conditioning

A) Power clean + front squat + Push Press x3+3+3
Rest 1-2 minutes, build weight
X5 sets

B) 3 Rounds For Times:
50 jump ropes (sport-DU)
5 squat clean and jerks (Life-barbell, Fitness- 85/135, Sport-105/155)
15 pull ups
5 squat clean and jerks
50 jump ropes
rest 3 minutes

Happy Monday!




Start your week off right, split-jerk style

Strength in Conditioning

A) practice footwork and speed for split jerk
Jerk balance x3, barbell only
Rest :60 or less

B) Every Minute, On The Minute (EMOM) x10 Push press + Split Jerk
*build to heaviest load

C) EMOM x15
1- Back Squat x5, 75-85% of 1Rep Max
2- Straight arm weighted sit ups (anchor feet if necessary) x8
3- Kettle bell swing x12




Friday 3/18: SICFIT Day. Come join us for a fun Friday workout dressed in all of your favorite SICFIT gear. Don’t have any SICFIT gear? We’ve got you covered with a variety of “SIC” gear to choose from. Don’t be a noob, get a SICFIT shirt!


Strength In Conditioning

A) Max time handstand hold
*Go in heats, once one group is done then switch, rest time is max time
of other group.

B) Review double under technique ~5 minutes
1 min max effort jump rope; rest 30 sec, x3

C) Max effort wall balls; rest 1 min, x3
LIFE- 4-12#, 9ft
FITNESS- 20#/14#, 10ft/9ft
SPORT- 30#/20#, 10ft/9ft

D) Max distance farmers carry outside; rest 1 minute, x3
LIFE- (15-25#)
FITNESS- (30-55#)
SPORT- (55-75#)

Luck Of The Irish




Thursday 3/17: Green Day (no, not the band… The color green). Happy St. Patrick’s Day! Skip the beer belly and come to SICFIT Scottsdale to work on your 6 pack of abdominals, rather than that 6 pack of Guinness. Wear green!


Strength In Conditioning

A) Every Minute, On The Minute (EMOM) x10
Back Squat (SPORT do front squat) x 5,4,3,2,1,1,1,1,1,3
Rest 5 minutes

B) EMOM x10
Push Press (SPORT do Power Jerk) x5,4,3,2,1,1,1,1,1,3
Rest 5 minutes

C) EMOM x10
Deadlift x5,4,3,2,1,1,1,1,1,3
*increase weight every time, decrease weight if needed for last set of 3.

D) Burpees, 30 seconds max reps, 30 second rest, x5

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