SCFit – Wed, Feb 25 Warm-up Warm Up Movement Prep/Activation:2 Rounds1:00 Easy Bike10 Glute Bridges10 Deadbugs10 Box Step Ups5 Ring Rows5 Empty Bar Deadlifts Workout Prep:3 sets:4 Wall Balls3 Pull Ups2 Power Snatch (build in weight) Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 3 sets5 Deadlifts @60% Workout Clam Chowder (Time) FREEDOM…
SCFit – Tue, Feb 24 Warm-up Warm-up Movement Prep/Activation:9:00 AMRAP30-second Easy Air Bike10 Cossack Squats4 Up Downs10 Alternating Step Back Lunges3 Empty-Bar Back Squats Workout Prep:2 sets10-second Air Bike (build in pace)Set 1: 2 Burpee to BarSet 2: 2 Burpee Box Jump Overs -rest 30-seconds- Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) BACK SQUATEvery…
SCFit – Mon, Feb 23 Warm-up Warm-up Movement Prep/Activation:2 Rounds:30-second Easy Bike20 Single Unders3 Clean Deadlifts3 Hang Muscle Cleans (PVC/empty bar)3 Front Squats (PVC/empty bar)3 Push Press (PVC/empty bar)3 Up Downs-into-Teaching Focus Workout Prep:3 sets3 Dumbbell Push Press (build in weight)10 Double Unders-rest 30-seconds- Strength/Accessory Power Clean and Jerk (Weightlifting Variable Reps & Sets) Power…
SCFit – Sun, Feb 22 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds30-sec Easy Jump Rope10 Air Squats5 Hand Release Push Ups4 Step Up and Overs Workout Prep:1 Round10 Double Unders2 Burpee Box Get Overs (easy pace) Curling (Time) FREEDOM (RX):4 rounds60 Double Unders10 Burpee Box Get Overs (30/24) INDEPENDENCE (Intermediate):4 rounds50 Double Unders10 Burpee…
SCFit – Sat, Feb 21 Warm-up Warm Up Movement Prep/Activation: 9:00 AMRAP60-second Row5 Inchworms3 Deadlifts (light)1 Clean (light) Workout Prep:2 sets30-second Row2 Wall Walks1 Power Clean Workout Snowboarding (5 Rounds for reps) FREEDOM (RX):5 sets(:45 on/:15 off)Minute 1: Calorie Row (or Ski)Minute 2: Wall WalksMinute 3: Box Step Ups (20)Minute 4: Power Cleans (135/95)Minute 5:…
SCFit – Fri, Feb 20 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP45-second Machine5 Dynamic Squat Stretches10 Banded or PVC Pass Throughs10 Scap Pull Ups or Ring Rows5 Burpee Air Squats5 Strict Press (empty bar)5 Front Squats (empty bar) Workout Prep:3 sets2 Front Squats (empty bar)2 Thrusters (empty bar)Set 1: 3 Toes to BarSet 2: 3 Chest…
SCFit – Thu, Feb 19 Warm-up Warm Up Movement Prep/Activation: 2 Rounds1:00 Easy Bike10 Glute Bridges10 Deadbugs8 Box Step Ups8 Empty Bar Deadlifts Workout Prep:3 sets10-second Air Bike (each/ practice switching on and off) Strength/Accessory Deadlift (Weight) Every 2:00 x 4 sets3 Deadlifts @70% Workout Ice Hockey (Calories) FREEDOM (RX):Teams of 2:16:00 AMRAPPartner 1:1:00 Max…
SCFit – Wed, Feb 18 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP30-second Easy Machine10 Box Step Ups10 Glute Bridges10 Banded Good Mornings10 Scap Pull Ups or Ring Rows-then barbell (hinge → pull):2 Rounds5 Snatch Grip Deadlifts (empty bar) Workout Prep:2 sets2 Box Jumps (build in height)4 Kettlebell Swings (build in weight)10 Double Unders-rest :30- Strength/Accessory Power…
SCFit – Tue, Feb 17 Warm-up Warm-up Movement Prep/Activation:2 Rounds1:00 Easy Row8 Ring Rows10 Banded or PVC Pass Through5 Hand Release Push Ups Workout Prep:1 Round5/4 Calorie Row4 GHD4 Dumbbell Bench Press Gymnastics Gymnastics: Bar Muscle Ups (Checkmark) **Week 1 (Part 2): Bar Muscle Ups** Level 1:Part A: Perform 3 sets of 5 strict pull-up…
SCFit – Mon, Feb 16 Warm-up Warm-up Movement Prep/Activation:2 Rounds5 Dynamic Air Squat10 Glute Bridges10 Single Arm Suitcase Dumbbell Deadlifts (each/light)3 Inchworms with Double Push Up-then barbell:2 Rounds3 Empty Bar Back Squats3 Tempo Back Squats (3 sec down) Workout Prep:2 sets5 Air Squats2 Single Arm Devil Press (light)-rest 30 seconds Strength/Accessory Back Squat (Weight) Every…