SCFit – Mon, May 18 Warm-up Warm-up Movement Prep/Activation:2 Rounds1:00 Machine1:00 Jump Rope-into-3 Rounds100m Easy Run10 Leg Swings (each)10 Banded Pull Aparts5 Scap Pull Ups5 Dynamic Squat Stretches5 Hang Release Push Ups5 Ring Rows Workout Prep:1 Controlled Round @ 60%100m Run2 Strict Pull Ups3 Push Ups4 Air Squats Workout Half Murph (Time) FREEDOM (RX):800m Run-into-10…
SCFit – Sun, May 17 Workout Option 1 Warm Up Movement Prep/Activation:8:00 Continuous Flow3 Rounds20 Single Unders10 Banded Pass Throughs10 Banded Pull Aparts10 Dumbbell Deadlifts (light)10-second Handstand Hold10-second Hollow Rock Workout Prep:1 Round @ 60–70%50ft Farmers Carry10–20ft Handstand Walk or 1 Wall Walk• Confirm carry weight and handstand scaling• Reinforce pacing and transitions Palmier (Time)…
SCFit – Sat, May 16 Warm-up Warm Up Movement Prep/Activation:7:00 Partner Flow0:00–2:00 Easy Machine (build pace)2:00–4:00 2 Rounds3 Light Sandbag Deadlifts5 Air Squats5 Box Step Overs4:00–7:00 2 rounds5/4 Calorie Air Bike2 Sandbag Clean to Shoulder (light) Workout Prep:1 Partner Round @ 60–70%5/4 Calorie Machine1 Sandbag Clean Over Box (each)• Lock in pacing and partner rhythm•…
SCFit – Fri, May 15 Warm-up Warm Up Movement Prep/Activation:7:00 Flow2 Rounds:30-second Machine4 World’s Greatest Stretch (each side)-into-2 Rounds:3 PVC Muscle Cleans3 PVC Front Squats3 PVC Tall Cleans-into-3 Squat Cleans (empty bar) Workout Prep:2 Rounds @ 60–70%4 Wall Balls1 Wall Walk• Lock in movement standards• Confirm pacing strategy (use the clock) Strength/Accessory Squat Clean (Weightlifting…
SCFit – Thu, May 14 Warm-up Warm Up Movement Prep/Activation:5:00 Flow (Workout Prep)3 rounds100m Run10 Air Squats6 Box Step Ups25ft Walking Lunge-into-4:00 Flow (Gymnastics Prep)2 rounds10 second Dead Hang5 Ring Rows5 Hanging Knee Raises10 second Hollow Hold Workout Prep:2 Rounds @ 60–70%100m Run4 Box Jumps (step down)10ft Walking Lunge• Build in pace• Reinforce movement control,…
SCFit – Wed, May 13 Warm-up Warm Up Movement Prep/Activation:7:00 Build Flow0:00–3:00 Easy Bike3:00–5:002 rounds3 Inchworms5 Roll and Reach5 Dynamic Squat Stretches5:00–10:00 3 Rounds5 Hanging Knee Raises3 Hang Muscle Snatch3 Power Snatch3 Overhead Squats2 Burpee Over Bar-Start with a PVC and progress into an empty barbell through rounds 2-3 Workout Prep:3 sets3 Toes to Bar3…
SCFit – Tue, May 12 Warm-up Warm-up Movement Prep/Activation:2 rounds30-second Air Bike (easy-moderate)30-second Row (easy-moderate)-into-3 Rounds10 Deadbugs3 Broad Jumps10 Single Dumbbell Suitcase Deadlifts (each)3 PVC Clean Deadlifts Workout Prep:2 Progressive BuildsRound 1:30 second Cal Row @ moderate30 second Cal Bike @ moderate-rest 1:00-Round 2:15 seconds Cal Row @ target pace15 seconds Cal Bike @ target…
SCFit – Mon, May 11 Warm-up Warm-up Movement Prep/Activation:10:00 Progressive Build0:00–3:00 Easy Run3:00–5:00 2 Rounds of Banded 7s5:00–8:00 Moderate Run8:00–10:002 Rounds5 Ring Rows5 Hand Release Push Ups5 Dynamic Squat Stretches Workout Prep:2 rounds @ 60%100m Run2 Pull Ups3 Push Ups5 Air Squats• Lock in pacing from run into first round• Confirm scaling and rep breakdown…
SCFit – Sun, May 10 Workout Option 1 Warm Up Movement Prep/Activation:3:00 Machine-into-3 Rounds10 Cossack Squats8 Low Box Step Ups10 Deadbugs10 Double Dumbbell Sumo Deadlifts (light) Workout Prep:2 Rounds (build effort)4 Box Jumps (step down)2 Sandbag or Odd Object Cleans• Confirm load and pacing• Reinforce consistency before starting Exegol (Checkmark) FREEDOM (RX):Every 1:00 (20:00)Odd Minute:…
SCFit – Sat, May 9 Warm-up Warm Up Movement Prep/Activation:3 Rounds30-second Bike30-second Row5 Hanging Knee Raises5 Muscle Snatch (PVC into Empty bar)3 Inchworms(Partner up and move together while touching barbell, rig, and machines) Workout Prep:2-3 sets2-3 Synchro Toes to Bar5/4 Cal Bike + Row2 Power Snatches-rest 30 seconds between sets-• Confirm barbell strategy and switching…