SCFit – Sun, Jul 12 Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00Easy Jog2:00–5:002 Rounds10 Leg Swings (each)10 Air Squats20 second Knee Plank5:00–10:002 Rounds100m Run10 second Dead Hang10 Walking Lunges3 Inchworms Workout Prep:1 Round100m Run (at workout pace)50ft Carry Workout The Three Day Match (4 Rounds for reps) FREEDOM (RX):EVERY 5:00 (4 SETS)400m Run100m Object Carry (100/70lbs total)*(Score…
SCFit – Sat, Jul 11 Warm-up Warm Up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Row or Bike2:00–4:002 Rounds10 Banded Good Mornings10 Box Step Ups5 Ring Rows4:00–8:002 Rounds5 Empty Bar Deadlifts5 Box Step Ups5 Pull Ups or Ring Rows Workout Prep:1 Round3 Deadlifts @ workout weight3 Box Jumps (24/20)3 Pull Ups• Finalize partner order and transitions before starting….
SCFit – Fri, Jul 10 Warm-up Warm Up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Row2:00–4:002 Rounds10 Deadbugs10 PVC Good Mornings10 Dynamic Squat Stretches4:00–8:002 Rounds5 Wall Balls100m Row3 Empty Bar Back Squats (slow and controlled) Workout Prep:2 Rounds (build in pace)100m Row5 Wall Balls Workout Pimm’s Cup (Time) FREEDOM (RX):FOR TIME500m Row100 Wall Balls (20/14)(Score is Time)(KG conv:…
SCFit – Thu, Jul 9 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Bike or Row2:00–7:003 Rounds10 Banded Pull Aparts5 Hand Release Push Ups5 Empty Bar Hang Muscle Cleans3 Empty Bar Hang Power Cleans Workout Prep:3-4 Building Sets3 Hang Power Cleans (build in weight)3 Push Ups• Build to workout weight. Focus on fast elbows and dropping…
SCFit – Wed, Jul 8 Warm-up Warm Up Movement Prep/Activation:0:00–2:00 Easy Bike or Jump Rope2:00–6:002 rounds10 PVC Pass Throughs10 PVC Around the Worlds (both)10 Deadbugs10 Glute Bridges5 Roll and Reach5 Inchworms6:00–10:003 rounds5 PVC Snatch Deadlifts5 PVC Snatch High Pulls5 PVC Overhead Squats Workout Prep:2 rounds:2 Overhead Squats @ workout weight3 Toes to Bar2 Lateral Burpees…
SCFit – Tue, Jul 7 Warm-up Warm-up Movement Prep/Activation:0:00–2:00 Easy Bike2:00–5:002 rounds20 Single Unders10 Alternating V-Ups10 Banded Strict Press5:00–9:002-3 rounds5 Light Dumbbell Strict Press (each)10 Double Unders10 Sit Ups20-second Calorie Bike Workout Prep:10 Double Unders5 Push Press/Arm5 Sit Ups5/4 Cal Bike• Confirm scaling and weight selection. Workout Grass Court (AMRAP – Rounds and Reps) FREEDOM…
SCFit – Mon, Jul 6 Warm-up Warm-up Movement Prep/Activation:0:00–2:00 Easy Jog2:00–4:002 roundsBanded 7s4:00–10:003 rounds10 Leg Swings (each)10 Step Back Lunges10 Hanging Knee Raises10 Ring Rows5 Inchworms Workout Prep:1 set100m Run2-3 Bar Muscle Ups (or scale)• Reminder: You cannot take your hands off the pull up bar by resting your chest on top of the bar…
SCFit – Sun, Jul 5 Workout Option 1 Warm Up Movement Prep/Activation:0:00–10:00AMRAP1:00 Row (easy pace)10 Hollow Rocks3 Inchworms10-second Handstand Hold2 Zombie Rope Climbs (or 10 Ring Rows) Workout Prep:100m Row10ft Handstand Walk (or 2 Wall Walks)1 Rope Climb (or 3 Strict Pull-Ups) Let Freedom Ring (AMRAP – Rounds and Reps) FREEDOM (RX):20:00 AMRAP1000/850m Row 100ft…
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…