SCFit – Fri, Aug 7 Warm-up Warm Up 2 ROUNDS30-second Row (light)10 Air Squats10 PVC Pass-Throughs10 Alternating Reverse LungesInto…2 ROUNDS10 Wall Ball Thrusters (Light Ball)10 Pike Shoulder Taps20 Banded Pull-Aparts100m Moderate Row Workout WORKOUT (Time) FREEDOM (RX) 3 ROUNDS FOR TIME: 30 Wall Balls (20/14) 20/16 Calorie Row 8 Wall Walks Immediately Into… 3 ROUNDS…
SCFit – Thu, Aug 6 Warm-up Warm Up 2 ROUNDS10 PVC Pass-Throughs10 Air Squats5 InchwormsInto…1 ROUND5 Dip & Shrug5 Dip, Shrug & High Pull5 Muscle Cleans5 Strict PressInto…1-2 ROUNDS (Empty Bar)3 Deadlifts2 Power Cleans1 Shoulder to Overhead Strength/Accessory Push Press (Weight) ON 10:00 CLOCK…Build to a Heavy 8-Rep Push Press(Score is Weight) Workout WORKOUT (Weight)…
SCFit – Wed, Aug 5 Warm-up Warm Up 2:00 Easy Bike or Machine Choice2 ROUNDS2 Rounds10 Air Squats10 Alternating Reverse Lunges5 World’s Greatest Stretch (each side)20 Line HopsThen Into…1 ROUND:30 Air Bike (build toward workout pace)10 Alternating Lateral Box Step Overs 10 Walking Lunges20 Single Unders or 10 Double Unders Workout WORKOUT (AMRAP – Rounds…
SCFit – Tue, Aug 4 Warm-up Warm Up 2:00 Easy Jog or Machine ChoiceThen Into…2 ROUNDS10 Burpees10 Alternating Leg Swings (each)10 Scap Pull-Ups5 Kip SwingsThen Into…1-2 ROUNDS (w/ Empty or Light Bar)5 Front Squats5 Thrusters100m Build-Up Run (to workout pace) Strength/Accessory Front Squat (Weight) ON 12:00 CLOCK…Build to a Heavy 8-Rep Front Squat(Score is Weight)…
SCFit – Mon, Aug 3 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…AMRAP x 5 MIN10 Banded Pull-Aparts10 Banded Pass Throughs10 Alt. Elbow Punches10 Empty Barbell PressThen Into…1-2 ROUNDS5 Lateral Burpees Over Bar5 Empty Barbell Hang Power Cleans5 Push Ups Strength/Accessory AUGUST MONTHLY CHALLENGE (AMRAP – Reps) 2:00 AMRAPMax Bench Press(Score is Total Reps) Loading Guidelines:Freedom –…
SCFit – Sun, Aug 2 Warm-up Warm Up 2 Minutes Easy Row2 Minutes Easy Air BikeThen into…3 Rounds3 Inchworms10 Roll and Reach10 Alternating V-Ups10 Dynamic Squat Stretches10 Walking Lunge Steps Workout WORKOUT (Time) FREEDOM (RX)3 SETS (EVERY 10:00)25-20-15*Calorie RowCalorie Air Bike*Female Calories: 20-16-12-Rest Remainder of the Time-(Score is Slowest Time) INDEPENDENCE (Intermediate)3 SETS (EVERY 10:00)20-15-10*Calorie…
SCFit – Sat, Aug 1 Warm-up Warm Up 2:00 Cardio of Choice-into-2 SETS30 Single Unders5 PVC Pass Throughs5 Scap Pull Ups10 Banded Lat Pull Downs5 Empty Bar Push Press-into-1 SET (time permitting)20 Double Unders5 Strict Pull Ups or Ring Rows5 Push Jerks Workout WORKOUT (Time) FREEDOM (RX)TEAMS OF 23 SETS (EACH/1:1)75 Double Unders1 Rope Climb…
SCFit – Fri, Jul 31 Warm-up Warm Up 2:00 Easy JogThen Into..2 ROUNDS10 Leg Swings (each)10 Ankle Rolls L/R (each)10 Walking Lunge Steps10 Reverse Lunges5 Sit UpsThen Into…2 ROUNDS20 High Knees20 Butt Kicks20 High Skips20 Line Hops10 Alternating V-Ups Workout 1-Mile Run (Time) Max Effort 1-Mile Run FREEDOM (RX)“JULY ’26 MONTHLY CHALLENGE”FOR TIME1 Mile Run(Score…
SCFit – Thu, Jul 30 Warm-up Warm Up 2:00 Cardio ChoiceThen Into…2 SETS10 PVC Pass Throughs10 PVC Around the Worlds (each)10 Air Squats3 InchwormsThen Into…1-2 SETS (PVC or Empty Bar)5 Dip & Shrug5 Dip, Shrug & High Pull5 Muscle Snatch5 Snatch Press Behind Neck5 Overhead Squats5 Drop Snatches (catch 2in dip, progressively get lower, 5th…
SCFit – Wed, Jul 29 Warm-up Warm Up 2:00 Bike or RowThen Into…2 ROUNDS5 Scap Pull Ups5 Kip Swings10 Band Pull Aparts5 Push-Ups10 Alternating Shoulder TapsThen Into…2 ROUNDS20ft Light Dumbbell Farmers Carry3 Dumbbell Deadlifts3 Kip Swings Into 3 Knee Raises Strength/Accessory Deadlift (Weight) ON A 15:00 CLOCK…Establish 3RM Deadlift*(Score is Weight) Workout WORKOUT (Time) FREEDOM…