FREE FITNESS FRIDAY! Natural Grocers at 9:00am. Be there or be square!


Strength in Conditioning

Skill- Power Jerk

A) 3 Strict press + 3 Push Press + 3 power jerks
Rest 2 minutes
X5 sets

B) Row 250m
Bicycle kicks x20/side
Man Maker x10 (L-push up and reach without weight)
Rest 1 minute

Buns Of Steel


Squats not only help to build your leg muscles and glutes, but they also create an anabolic environment, which promotes whole-body muscle building.


Strength in Conditioning

A) Back Squat x6
A2) Box jump x4 (no rebound, but get them done quickly)
A3) Crunches x16
Rest 1-2 minutes
X4 sets

B) :30 MAX EFFORT, :30 rest
Air squat, jump rope, hanging knee tuck/ hanging toes to bar
X5 sets

+ roll out

Sun’s Out, Guns Out




Strength in Conditioning

Skill- kipping pull up
Hollow body hold, superman, small kip on bar, progress to bigger kip,
kip and regrip bar, kip pull up best possible and hold isometric 3
seconds, return from top to string together
*15 min

A) 20 minute AMRAP
Row 300m
12 pull ups
Run small lap
6 hang power cleans (L-barbell, F- 65/95, S-85/135)

Adios, March


SICEST of the Southwest III Competition


Strength in Conditioning

Skill- hang power clean PVC or barbell only for 10 minutes
Teach feet start/land, core upright start/athletic stance catch, transition above knee to hips in pull.

A) Take 15 minutes to build to heavy 3 rep hang power clean

B) 5 rounds for time:
10 hang power cleans + 10 burpees
life- hang clean barbell #45/35
fitness- take 50% of B
sport- take 80% of B

Terrific Tuesday





Strength in Conditioning

A1) Push press x8

A2) KB/DB single arm row on bench x8 each side

A3) barbell ab roll outs x6-8

A4) Mountain climber x50 total (25 each leg)

NO REST except to add load on the bar back to A1 6 rounds total after

prep sets

*Start push press weight where you can go up at least #10 per round

Life- scale all movement and reps depended on movement in warm up

B) 500m row

Rest :90


80% first set, 100% final set. That means first should be slower!!






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

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