SCFit – Sat, Jul 4 Warm-up Warm Up Movement Prep/Activation:0:00–2:00 Easy Jog2:00–4:002 rounds10 Dynamic Air Squats5 Wall Ball Thrusters4 Up Downs4:00–7:002 rounds5 Wall Balls2 Burpee to Bar100m Run Workout Prep:100m Run Together (each)3 Wall Balls (each)2 Burpee to Bar (each) Workout “FREEDOM 250” (Time) FREEDOM (RX): TEAMS OF 2 FOR TIME 1400m Run (split between…
SCFit – Fri, Jul 3 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Bike2:00–4:002 rounds20 Single Unders10 Hollow Rocks5 Strict Knee Raises4:00–7:002 rounds20-second Air Bike10 Single Unders5 Hanging Knee Raises Workout Prep:1 set5/4 Calorie Air Bike (at workout pace)10 Double Unders3 Toes to Bar Workout Rockets’ Red Glare (AMRAP – Reps) FREEDOM (RX):5 SETS FOR 3:0020/16…
SCFit – Thu, Jul 2 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–3:00 Banded 7s (2 sets)3:00–6:002 rounds10 Air Squats3 Lunge Matrix (each)10 Hollow Rocks6:00–10:003 rounds10 Russian Swings (light)25ft Walking Lunge10-second Handstand Hold Workout Prep:2 sets5 Kettlebell Swings10ft Kettlebell Lunge*Rest 30 seconds between sets. Build in weight and try different holds on the lunge. Gymnastics Gymnastics (Skill…
SCFit – Wed, Jul 1 Warm-up Warm Up Movement Prep/Activation:10:00 Running Build0:00–2:00 Easy Jog2:00–5:002 rounds10 Leg Swings (each)10 Ankle Rolls L/R (each)10 Walking Lunge Steps10 Reverse Lunges5 Sit Ups5:00–10:002 rounds20 High Knees20 Butt Kicks20 High Skips20 Line Hops10 Alternating V-Ups Workout Prep:1 set2 Strict Pull Ups3 Push Ups4 Sit Ups*Adjust reps or scale as needed…
SCFit – Tue, Jun 30 Warm-up Warm-up Movement Prep/Activation:10:00 Clean & Jerk Flow0:00–2:00 Easy Bike or Row2:00–5:002 Rounds10 Roll and Reach10 Deadbugs10 Banded Pass Throughs10 Banded Good Mornings10 Banded Strict Press5:00–10:003 Rounds3 Up Downs5 Broad Jumps5 PVC Muscle Cleans5 PVC Strict Press5 PVC Power Cleans + Push Press Workout Prep:2 Clean & Jerks @ 40–50%2…
SCFit – Mon, Jun 29 Warm-up Warm-up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Bike or Row2:00–4:002 Rounds5 Dynamic Squat Stretches10 PVC Pass Throughs5 PVC Muscle Snatch5 PVC Overhead Squats4:00–7:002 Rounds4 Up Downs4 Box Step Ups4 Front Squats (empty bar)4 Back Squats (empty bar)4 Overhead Squats (PVC or bar) Workout Prep:1 Round @ 60–70%2 Burpee Box Jump Overs2…
SCFit – Sun, Jun 28 Workout Option 1 Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Bike2:00–7:003-4 Rounds20 Single Unders10 Alternating Lunges10 Hollow Rocks5 Single Arm Dumbbell Clean and Jerks (each) Workout Prep:2 Rounds 5/4 Calorie Bike10 Double Unders10ft Overhead Carry (each/build in weight) Late Nights (Time) FREEDOM (RX):8 SETS15/12 Calorie Air Bike75 Double Unders100ft Single Dumbbell…
SCFit – Sat, Jun 27 Warm-up Warm Up Movement Prep/Activation:7:00 Flow (together)0:00–2:00 Easy Jog Together2:00–5:002 Rounds10 Alternating Lunges4 Up Downs4 Inchworms4 Roll and Reach4:00–7:002 Rounds25-50m Run4 Burpees4 Double Dumbbell Deadlifts4 Double Dumbbell Hang Snatch Workout Prep:100m Run (together)6 Devil’s Press (split) Workout Cannonball! – Part 1 (AMRAP – Rounds and Reps) FREEDOM (RX):TEAMS OF 225:00…
SCFit – Fri, Jun 26 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Row2:00–5:002 Rounds10 Banded Pass Throughs10 Banded Pull Aparts10 Banded Strict Press5 Dynamic Squat Stretches5 Kip Swings5:00–10:002 Rounds30-second Row (moderate)5 Single Arm Dumbbell Thrusters (each)10 Ring Rows10 Sit Ups Workout Prep:2 Rounds @70%100m Row5 Thrusters (at workout weight)3 Pull-Ups Workout Cookout Season (Time) FREEDOM…
SCFit – Thu, Jun 25 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Bike or Row2:00–7:002-3 Rounds10 Band Pull Aparts5 Hand Release Push Ups10 Box Step Ups10 Alternating V-Ups10 SIngle Arm Upright Rows (each) Workout Prep:2 Rounds @ 60–70%5 GHDs4 Box Step-Ups4 Push-Ups Strength/Accessory Bench Press (Weight) Bench Press 10-8-6-4-2Build in Weight(Score is Heaviest Weight) Workout…