SCFit – Fri, Oct 2 Warm-up Warm Up 2:00 Air Bike Then Into…2 ROUNDS10 Banded Good Mornings10 Glute Bridges10 Deadbugs10 Cossack Squats10 Dynamic Squat Stretches Then Into…2 ROUNDS:20 Build Air Bike5 Empty-Bar Good Mornings5 Tempo Empty-Bar Back Squats (slow and controlled) Strength/Accessory Back Squat (Weight) 5 SETS5 Back Squats*Start Moderate and Build to Heavy-Rest as…
SCFit – Thu, Oct 1 Warm-up Warm Up 3:00 Row or Ski (easy pace) Then Into…3 ROUNDS30 Single Unders 10 Banded Lat Press Downs8 Scap Pull Ups10 Hollow Rocks10 Supermans Then Into…3 ROUNDS3 Zombie Rope Climbs (Lay-Stand-Lay)5 Knee Raises5 GHDs to Parallel5 AbMat Sit Ups10 Double Unders Strength/Skill Strength/Skill ON A 8:00 CLOCK…Rope Climb Practice…
SCFit – Wed, Sep 30 Warm-up Warm Up 3:00 Easy Bike Erg, Row, or Jog Then Into…2 ROUNDS10 Banded Pull Aparts10 Banded Chest Press8 Push Up to Down Dog10 Alternating Cossack Squats Then Into…WITH AN EMPTY BAR5 Push Press (:01 pause overhead)5 Front Squats (:01 pause in the bottom)5 Thrusters Then Into…5 Kettlebell Deadlifts5 Russian…
SCFit – Tue, Sep 29 Warm-up Warm Up 2:00 Easy Row (switch every :30 w/ a partner) Then Into…2 ROUNDS20 Alternating Leg Swings (10 reps each leg)15 Glute Bridges10 Trunk Twists15 Air Squats10 Alt. Arm Crosses Then Into…2 ROUNDS (w/ a partner, alternate stations):30 Row :30 Plank Hold Workout September Monthly Challenge (Time) FREEDOM (RX)“SEPTEMBER…
SCFit – Mon, Sep 28 Warm-up Warm-up 1:30 Easy Cardio Choice Then Into…2 ROUNDS10 PVC Pass Throughs10 Banded Pull Aparts5 Scap Push Ups5 Push Ups Then Into…1 ROUND:15 Ring Support Hold3 Ring Dip Negatives or 5 Box Dips5 Box Jumps @ Workout Height Strength/Accessory Strict Press + Push Press + Push Jerk (Weight) EVERY 2:00…
SCFit – Sun, Sep 27 Warm-up Warm Up 2 ROUNDS (:45 WORK / :15 TRANSITION)MIN 1: Easy RowMIN 2: Air Squats (not fast)MIN 3: Single UndersMIN 4: 5 Scap Pull-Ups + 10 Ring Rows Strength/Accessory Strength/Skill (Checkmark) ON A 12:00 CLOCK…Pull-Up Skill Challenge: Freedom (Advanced) – Max 3 rep weighted strict pull-up Independence (Intermediate) –…
SCFit – Sat, Sep 26 Warm-up Warm Up 2 ROUNDS90 second Cardio of choice (jog or machine)10 PVC Pass Throughs10 PVC Good Mornings10 Alternating Step Back Lunges10 Air Squats5 Push Up to Down Dog10 Hollow Rocks Workout WORKOUT (AMRAP – Rounds & Reps) FREEDOM (RX)IN TEAMS OF 225:00 AMRAP20 Hang Power Clean and Jerks (135/95)20…
SCFit – Fri, Sep 25 Warm-up Warm Up Tabata Run (8 sets)20-second run (easy-build to moderate pace)10-second Walk Then Into…3 ROUNDS10 Banded Pass Throughs10 Banded Lat Press Downs10 Banded Pull Aparts5 Kip Swings10 Ring Rows Workout WORKOUT (AMRAP – Reps) FREEDOM (RX)4 SETSON A 5:00 CLOCK…800m RunMax Bar Muscle-Ups in Remaining Time-Rest 2:00 b/t Sets-(Score…
SCFit – Thu, Sep 24 Warm-up Warm Up 2 ROUNDS:30 Easy Air Bike10 Box Step Ups10 Banded Lat Press Downs10 Banded Pull Aparts10 Hollow Rocks Then Into…2 ROUNDS:30 Moderate Air Bike6 Box Step Overs5 Kip Swings5 Straight-Arm Banded Press Downs Strength/Skill Strength/Skill ON A 8:00 CLOCK…Low Ring or Low Bar Muscle Transition Work Freedom (Advanced)…
SCFit – Wed, Sep 23 Warm-up Warm Up 3:00 Easy Row, Bike or Jog Then Into…2 ROUNDS10 Empty Bar Good Mornings10 Hip Extensions or Superman Rocks10 Slow Sit Ups5 Inchworm + Push Up20 Lateral Line Hops Then Into…2 ROUNDS5 Deadlifts (empty bar, building)5 Lateral Burpee Over Bar5 GHDs/V-ups/Sit-ups at your chosen level Strength/Accessory Strength/Skill EVERY…