Saturday, September 20, 2014

Saturday



Brandon
EMOM: 10 minutes of:
odd: 8 KBS 70/53
even:8 hand release burpees

Conditioning: 

AMRAP 10 mins
* 7 Deadlift
* 7 Hang power clean 
* 7 Front Squat
* 7 Shoulder to Overhead (push press or jerk)
men: 95#, women: 65#




Friday, September 19, 2014

Friday

Valerie

Strength: Back Squat
75% x 5
85% x 3
95% x 1+

Skill: Kipping


Conditioning:
4rft:
Row 20 cal
20 wall ball shots 20/14
10 t2b


Thursday, September 18, 2014

Thursday 9/18/14

September Smackdown 2014
Thanks to our Sponsors!


4 Rounds:

400m run
30 Double Unders
8 Muscle ups (sub 8 burpees and 8 v-ups)

Umm...it's time to learn those double unders....


Wednesday, September 17, 2014

Wednesday

James
Strict Before Kipping? A Round Table Discussion


Strength: Press
75% x 5
85% x 3
95% x 1+

Conditioning: Double Tabata compare to July 22, 2014
Athletes will rotate through 4 stations, working 40 seconds, resting 20. Three rounds, one minute rest between rounds. Score total reps.

Dumbbell snatch 60/40
Jump slams 20/15
Weighted situps 20/15
Goblet squat 60/40
The Day's Results


Tuesday, September 16, 2014

Tuesday

Coach Mark & Crystal
Skill:
EMOM 10 min
  • lift off w/pause
  • clean high pull
  • clean
Conditioning: compare to July 30, 2014
2RFT:
20 barbell step-ups (10/10) 95/65 (18" box)
15 power snatches 95/65
800m run

Monday, September 15, 2014

Monday 9/15

SCCF is proud to bring you this specialty course on Oct 4th-5th. 

Denzel
Strength: Deadlift Wendler Week 3
75% x 5
85% x 3
95% x 1+ (remember this last set is where you earn your stripes and test your strength!)

Conditioning:
15 min amrap
5 cb pullups
10 hands-off clapping pushups
15 front squats 75/55
RESULTS 

Sunday, September 14, 2014

REST DAY

"Celebrate what you've accomplished, but raise the bar a little higher each time you succeed."
-Mia Hamm
American Soccer Player

Beth & Rocio


11 WAYS TO BE MORE COACHABLE


LOUIS C.K.'S THOUGHTS ON SOCIAL MEDIA (2 MIN HILARIOUS)