Better, Faster, Stronger

 

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Strength in Conditioning

Skill
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

 

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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!

 

SICBAN2

 

Start your week off right, split-jerk style

Strength in Conditioning

Skill
A) practice footwork and speed for split jerk
Jerk balance x3, barbell only
Rest :60 or less
X3

Strength
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

SICFIT DAY

 

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SPIRIT WEEK-
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.
X3

B) Review double under technique ~5 minutes
Then
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

 

GET FIT OR DIE

 

SPIRIT WEEK-
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

SUPER HERO DAY

 

!

Before training here at SICFIT Scottsdale, Batman wasn’t the hero that he is today. With a little help from the best coaches around, and a slight diet change, Batman was able to save Gotham City and a number of less-fit villains (lower levels of fitness associated with failure to train at SICFIT Scottsdale, of course)!

SPIRIT WEEK
Wednesday 3/15: Superhero day. Be like Batman, train at SICFIT.

Strength in Conditioning

A) Power Clean x 3, 3, 2, 2, 2, 1, 1, 1, 1 (not touch and go)
Rest :60-:90

B) 4 rounds:
Overhead walking lunges (plate) x24
Push ups x16
Strict sit up x16
Strict pull up x8

LIFE- regular lunge, banded pull up
FITNESS- (25/10), banded pull ups
SPORT- (45/25) plyo push ups

Tuesday: 80s DAY!

 

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SPIRIT WEEK
Tuesday 3/15: 80s Day. What better way to get your fitness on than in a tight, neon leotard and some matching spandex? Don’t forget your hair scrunchies, ladies!

 

Strength in Conditioning

A) EMOM x 8
2 strict press + 3 push press

B) 10 Thrusters; rest 1 minute
8 Thrusters; rest 1 minute
6 Thrusters; rest 1
5 Thrusters; rest 1:30
5 thrusters

LIFE- barbell
FITNESS- use same weight across
SPORT- increase weight every time

C)For time:
25 burpees
rest 1 minute
Run 400m
Rest 1 min
250 jump rope

WE’VE GOT SPIRIT, YES WE DO! Monday: Pro/ College Sports Day

 

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Bring your enthusiasm and cheer… It’s spirit week at SICFIT Scottsdale! All members upgrade to unlimited classes for the week- no additional charge!

Monday March 14th: College or pro sports day. Come dressed in your fave jersey for a good, fun workout!

Strength in Conditioning

A1) Back Squat x20
A2) Chin up/ ring row hold :30-:45
A3) L-sit/tuck hold on paralletes or boxes :30-:45
Rest :30 btwn movements; :90 btwn sets;
X3 sets

LIFE- Barbell back squat or air squat
FITNESS & SPORT- 50-65% of 1Rep Max Back Squat

B) Row sprint ladder:
:10 on :10 off
:20 on :20 off
all the way up to :90 on

+ roll out and stretch

Row, Row, Row Your Boat

 

SICFITBoysEastValley

Strength In Conditioning

Skill- double unders
 People who don’t know take 20 attempts
 People who know do 10 attempts at max unbroken
*about ten minutes max

A) Build to heavy 3 rep hang squat clean

B) Tabata:
Row
Thruster
Row
(Yes, row twice. Barbells for everyone on thrusters)
*Rest 1 minute between exercises

Healthy Life, Happy Life

 

greysfsworton

Strength In Conditioning

A1) Back Squat (Life-10-12, Fitness & Sport- 3-5)

A2) Box jump x3 (high!!)
Rest 2 minutes exactly
X 5 rounds

B) 5 rounds:
Run small lap
12 shoulder to overhead
12 ball slams
rest 2-3 minutes

(Life- barbell, Fitness-55-75, Sport-85-115)

*Record best and worst times

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