Mayhem Affiliate – Tue, Apr 7 Warm-up Warm-up Movement Prep/Activation:3 Rounds1:00 Machine10 Box Step Ups10 Cossack Squats5 PVC Clean Pulls5 PVC Hang Muscle Cleans5 PVC Front Squats Workout Prep:2 Controlled Rounds @ 60%4 Box Step Overs2 Deadlifts @ Workout Weight Strength/Accessory Clean Pull + Hang Clean + Front Squat (Weightlifting Variable Reps & Sets) Every…
Mayhem Affiliate – Mon, Apr 6 Warm-up Warm-up Movement Prep/Activation:2 Rounds1:00 Machine1:00 Jump Rope-into-3 Rounds100m Easy Run10 Leg Swings (each)10 Banded Pull Aparts5 Scap Pull Ups5 Dynamic Squat Stretches5 Hand Release Push Ups5 Ring Rows Workout Prep:1 Controlled Round @ 60%100m Run2 Strict Pull Ups3 Push Ups4 Air Squats Workout Half Murph (Time) FREEDOM (RX):800m…
SCFit – Sun, Apr 12 Workout Option 1 Warm Up Movement Prep/Activation:Banded 7s-into-3 Rounds100m Easy Jog10 Ring Rows5 Push Ups5 Hanging Knee Raises15-second Hollow Hold Workout Prep:1 Controlled Round200m Run3 Ring Muscle Ups (or scaled option) Primrose (AMRAP – Rounds and Reps) FREEDOM (RX)20:00 AMRAP400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)10…
SCFit – Sat, Apr 11 Warm-up Warm Up Movement Prep/Activation: 10:00 AMRAP30-second Easy Bike10 Roll and Reach20-second Knee Plank4 Lunge Matrix (each)30-second Moderate Bike6 Goblet Squats Workout Prep:1 Controlled Round5/4 Calorie Bike10ft Single Dumbbell Lunge @ Workout Weight Workout Magnolia (Time) FREEDOM (RX)Teams of 2100-80-60-40-20Calorie Air Bike-100ft Single Dumbbell Lunge (50/35) after each set (together)-(Women…
SCFit – Fri, Apr 10 Warm-up Warm Up Movement Prep/Activation:2:00 Row-into-3 sets:8-12 Second Single Arm Plank OR 4-5 Wall Facing Handstand Shoulder Taps per armRest 1 min6 Push Ups to Downward Dog OR 10ft Lateral HS Walk each directionRest 1 min Workout Prep:1 controlled set @ 60%100m Row5 Push Ups Gymnastics Handstand Walk (Checkmark) Level…
SCFit – Thu, Apr 9 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Bike30 Single Unders10 Cossack Squats5 PVC Muscle Cleans5 PVC Shoulder Press5 PVC Front Squats Workout Prep:2 Sets10 Double Unders1 Squat Clean1 Front Squat1 Power Clean Strength/Accessory Power Clean + Push Jerk (Weightlifting Variable Reps & Sets) Every 1:30 x 8 sets2 Power…
SCFit – Wed, Apr 8 Warm-up Warm Up Movement Prep/Activation:3 Rounds1:00 Jump Rope1:00 Machine-into-3 Rounds100m Easy Jog10 Leg Swings10 Pike Shoulder Taps3 Inchworms10-second Hollow Hold Workout Prep:1 controlled set100m Run1 Wall Walk100m Run1 Wall Walk Workout Peony (AMRAP – Reps) FREEDOM (RX)20:00 AMRAP200m Run5 Wall Walks400m Run10 Wall Walks600m Run15 Wall Walks800m RunMax Wall Walks…
SCFit – Tue, Apr 7 Warm-up Warm-up Movement Prep/Activation:2:00 Machine-into-3 Rounds10 Banded Pass Throughs3 Inchworms + Double Push Ups5 PVC Snatch Pulls5 PVC Muscle Snatches5 PVC Overhead Squats10 Walking Lunge Steps Workout Prep:2 Sets2 Power Snatch2 Burpees Over Bar Strength/Accessory Snatch Pull + Hang Snatch + Overhead Squat (Weightlifting Variable Reps & Sets) Every 2:00…
SCFit – Mon, Apr 6 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP30-second easy Machine10 Cossack Squats10 Deadbugs10-second Hollow Hold5 PVC Back Squats (slow descent) Workout Prep:2 controlled sets4 Wall Balls3 Toes to Bar2 Box Jumps Strength/Accessory Tempo Back Squats (Weight) Every 2:00 x 5 sets3 Tempo Back Squats @ 65%(Tempo: 3 seconds down, 3 in the hole)…
SCFit – Sun, Apr 5 Workout Option 1 Warm Up Movement Prep/Activation:7:00 AMRAP30-second Machine20-second Plank10 Sit Ups10 Dumbbell Deadlifts8 Step Back Lunges Workout Prep1 Controlled Practice Round at workout weight25ft Walking Lunge4 Alternating V-Ups25ft Farmer Carry4 Alternating V-Ups25ft Sandbag Carry Easter Sunday (4 Rounds for reps) FREEDOM (RX)4 sets100ft Walking Lunge20 Alternating V-Ups100ft Farmer Carry…