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

The 12 Days of Christmas Workout!

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‘Tis the season to get FIT with SICFIT! Starting today, SICIT Scottsdale will be putting out a 12 days of Christmas workout! Each day there will be an element added to the workout that you must add to the movement(s) from the day(s) before. Just like the 12 Days of Christmas song! Check back each day to see which movements are coming up next!

Day 1: 25 Push-Ups

Strength in Conditioning for December 14, 2015

WARM UP
Row 500m
+Dynamic Shoulder Movements

SKILL
Hang Power Clean

STRENGTH 
A1) Push Press 12-10-8-5-3-1
A2) :30 Box ups (Each Leg)
A3) :30 Side Plank (Each Side)
Walk Small Lap

CONDITIONING
Row 1k + 10 Push-Ups
Row 750 + 20 Push-Ups
Row 500 + 30 Push-Ups

Paleo Cookie Exchange at SICFIT Scottsdale

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Cookies, cookies cookies! Who doesn’t like them for the holidays? SICFIT Scottsdale is having a PALEO cookie exchange! Your challenge is to come up with or find a recipe and make around 2 to 3 dozen. Bring them to the gym today, Saturday, December 12th, between 2 and 4 pm.

THIS IS OPEN TO ALL FRIENDS AND FAMILY!

You can do this! Who doesn’t want to go home with an assortment of cookies?! Make sure you bring a big tin to take your goodies home in!

P.S. Don’t forget to bring workout clothes and shoes!

Holiday Fitness Tips

 

Strength in Conditioning for Friday, December 11, 2015

WARM UP
1 Minute Jump Rope
:30 Side Plank
:30 Rest
x5
+ 20x I’s, T’s, & Y’s

STRENGTH
A) 2 Strict Press  + 4 Push Press
Rest 2 Minutes
X4

B1) 10 Lateral Shoulder Raises
B2) 15 Bent Over Row
Rest 1 Minute
X3

CONDITIONING
15′ AMRAP of:
10 Push Ups
Small Lap Run
20 Sit Ups
Row 250m

+ Stretch

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