SCFit – Tue, Sep 22 Warm-up Warm Up 1:30 Jump Rope Then Into…2 SETS20 Singles or 10-20 Double Unders8 PVC Pass Throughs8 PVC Overhead Squats6 Alt. Samson Lunges6 Squat Therapy Reps Then Into…WITH AN EMPTY BAR (Coach Lead)5 Snatch Grip Deadlifts5 Snatch High Pulls5 Muscle Snatches5 Overhead Squats3 Hang Power Snatches3 Squat Snatches Strength/Accessory Overhead…
SCFit – Mon, Sep 21 Warm-up Warm-up 2:00 Easy Row Then Into…2 SETS7 Banded Pull Aparts7 Banded Face Pulls7 Banded Straight-Arm Pulldowns5 Scap Push Ups5 Push Ups Then Into…2 SETS5 Burpees:45 Row, building pace Workout WORKOUT (Time) FREEDOM (RX)FOR TIME50 Push-Ups2000m Row*All athletes same 2k distance.(Scored by Time) INDEPENDENCE (Intermediate)FOR TIME40 Push-Ups2000m Row*All athletes same…
SCFit – Sun, Sep 20 Warm-up Warm Up 2 ROUNDS 200m Easy RunLight Banded 7s (7 Pull Aparts + 7 Pass Throughs + 7 Overhead Pull Aparts)10 Alternating Walking Lunges10 Plank Shoulder Taps Then Into…2 ROUNDS100m Build Run25ft Light Dumbbell Front Rack Walking Lunge:15 Handstand Hold / Box Pike Hold10ft Handstand Walk or Workout Progression…
SCFit – Sat, Sep 19 Warm-up Warm Up 2 ROUNDSPartner 1: BikePartner 2: 5 Inchworm Push Ups + 10 PVC Good Mornings(Switch) Then Into…2 ROUNDSPartner 1: BikePartner 2: 5 Sit Ups (GHD in round 2) + 5 Burpees(Switch) Workout WORKOUT (Time) FREEDOM (RX)IN TEAMS OF 2PARTNER 1 – 8000m Bike Erg (250/200 Calorie Air Bike)PARTNER…
SCFit – Fri, Sep 18 Warm-up Warm Up 2:00 Row Then Into…2 ROUNDS10 Banded Pull Aparts8 Scap Pull Ups8 Push-Ups10 Dynamic Squat Stretches10 Alternating Samson Lunges Then Into…2 ROUNDS5 Empty-Bar Bench Press3 Strict Pull Ups or Ring Rows3 Hand Release Push Ups10 Air Squats Strength/Accessory Tempo Bench Press (Weight) Tempo = 3-seconds negative, 0-second at…
SCFit – Thu, Sep 17 Warm-up Warm Up 2:00 Easy Run Then Into…2 ROUNDS 10 Banded Pull Aparts10 Plank Shoulder Taps10-20 sec Handstand Hold / Box Pike Hold Then Into…2 ROUNDS100m Build Run5 Empty Bar High Hang Muscle Cleans Strength/Skill Strength/Skill (Checkmark) ON A 10:00 CLOCK…Handstand Walk, Handstand Hold, & Overhead Stability Work Freedom (Advanced)…
SCFit – Wed, Sep 16 Warm-up Warm Up 2 ROUNDS10 Alternating Lateral Bounds (stick the landing)10 Glute Bridge Marches (5 each)10 Air Squats5 Broad Jumps Then Into…2 ROUNDS10 Banded Pull Aparts10 Hollow Rocks10 Kip Swings10 Air Squats Then Into…2 ROUNDS5 Wall Balls (light ball)3 Kip Swings + 3 Knees to ElbowThen..Time Depending.5 Wall Balls (workout…
SCFit – Tue, Sep 15 Warm-up Warm Up EVERY 1:00 FOR 10:00MIN 1 → :45 Easy RowMIN 2 → 10 Air Squats + 10 Alt. Reverse LungesMIN 3 → 8 Up Downs + 4 Box Step UpsMIN 4 → 10 Dead Bugs + 10 Glute BridgesMIN 5 → 8 Light Alt. Dumbbell Deadlifts + 8…
SCFit – Mon, Sep 14 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…2 SETS10 Good Mornings8 Air Squats6 Inchworm + Push Up8 Scap Push Ups10 Alt. Samson Lunges Then Into…1 SET (Empty Barbell)5 Deadlifts5 Clean Deadlifts5 Clean High Pulls5 Hang Muscle Cleans5 Hang Power Cleans5 Front Squats5 Strict Press5 Push Press3 Power Clean + Push Jerk Strength/Accessory…
SCFit – Sun, Sep 13 Warm-up Warm Up 3 Rounds:30 Easy Run10 Banded Pull Aparts10 PVC Pass Throughs10 Samson Lunges10 Dynamic Squat Stretches Workout WORKOUT (Time) FREEDOM (RX)FOR TIME1000m Run100 Push Ups1000m Run200 Air Squats1000m Run(Scored by Time) INDEPENDENCE (Intermediate)FOR TIME1000m Run75 Push Ups1000m Run150 Air Squats1000m Run(Scored by Time) LIBERTY (Beginner)FOR TIME600m Run50 Knee…