SCFit – Sat, Apr 4 Warm-up Warm Up Movement Prep/Activation: 2:00 Machine-into-8:00 AMRAP100m Easy Jog10 Walking Lunge Steps10 Dumbbell Suitcase Deadlifts (each)10 Alternating Dumbbell Hang Clean and Jerks10 Deadbugs Workout PrepWith Partner2 sets100m Run5 Deadlifts (build in weight)3 Hang Power Cleans (build in weight)3 Shoulder to Overhead (build in weight) Workout Sealed Stone (Time) FREEDOM…
SCFit – Fri, Apr 3 Warm-up Warm Up Movement Prep/Activation:Hip Halo-into-7:00 AMRAP30-second Easy Single Unders5 Single Dumbbell Squats (light)10 Deadbugs10 Bird Dogs10 Roll and Reach Workout Prep1 Controlled Round10 Double Unders4 Single Dumbbell Squats @ workout weight Workout Good Friday (Time) FREEDOM (RX)100-80-60-40-20Double Unders50-40-30-20-10Single Dumbbell Squat (35/25)(Scored by Time)(KG conv: 15/10 DB) INDEPENDENCE (Intermediate)80-60-40-20-10Double Unders40-30-20-10-5Single…
SCFit – Thu, Apr 2 Warm-up Warm Up Movement Prep/Activation: 2:00 Jump Rope-into-Banded 7s-into-3 Rounds100m Run10 Leg Swings (Left/Right)5 Pike Push Ups20-second Knee Plank Workout Prep1 Controlled Set at 60%100m Run2 Strict HSPU (or scaled option) Workout Clean House (8 Rounds for reps) FREEDOM (RX)8 sets:300m Run10 Strict Handstand Push Ups-rest 1:00 between sets-(2:00 Time…
SCFit – Wed, Apr 1 Warm-up Warm Up Movement Prep/Activation:2:00 Jump Rope:-into-3 Rounds30-second Easy Bike10 Roll and Reach3 Inchworms3 Clean Deadlifts (PVC-Empty Bar)3 Muscle Cleans (PVC-Empty Bar)3 Hang Power Cleans (PVC-Empty Bar)3 Power Cleans (PVC-Empty Bar) Workout Prep2 Sets5/4 Calorie Bike building to pace2 Power Cleans @ workout weight Workout Watch & Wait (2 Rounds…
SCFit – Tue, Mar 31 Warm-up Warm-up Movement Prep/Activation:2:00 Machine-into-8:00 AMRAP20-second Plank10 Pike Shoulder Taps4 Box Step Overs20 Plate Hops5 Hanging Knee Raise Workout Prep1-2 sets1 Wall Walk3 Toes to Bar3 Box Jump Overs Workout Rod of Iron (AMRAP – Reps) FREEDOM (RX)3-3-3-4:00 AMRAP5 Wall Walks20 Toes to BarMax Box Jump Overs (24/20)-rest 1:00 between…
SCFit – Mon, Mar 30 Warm-up Warm-up Movement Prep/Activation:2:00 Machine-into-3 Rounds200m Easy Jog10 Ring Rows5 Hand Release Push Ups10 Dynamic Squat Stretch10-second Dead Hang Workout Prep1 Round at 50% Effort100m Run2 Strict Pull Ups4 Push Ups6 Air Squats Workout Conquer (AMRAP – Rounds and Reps) FREEDOM (RX)25:00 AMRAP400m Run5 Rounds of “Strict Cindy”5 Strict Pull…
SCFit – Sun, Mar 29 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds1:00 Easy Row10 Deadbugs10 Alternating V-Ups5 Up Downs Workout Prep:1 Controlled Set100m Row building pace4 V-Ups Padres (8 Rounds for reps) FREEDOM (RX):Every 2:00 (16:00)200/175m Row15 V-Ups(Score by Time each set) INDEPENDENCE (Intermediate):Every 2:00 (16:00)175/150m Row12 V-Ups LIBERTY (Beginner):Every 2:00 (16:00)150/125m Row15 Sit-ups…
SCFit – Sat, Mar 28 Warm-up Warm Up Movement Prep/Activation: 8:00 AMRAP30-second Easy Bike50ft Light Farmer Carry10 Air Squats20-second Plank Workout Prep:2 sets with a partner10-second Bike @ moderate pace10-second Farmer Hold-switch when both are completed- Workout Phillies (Time) FREEDOM (RX)Teams of 2:300/240 Calorie Air Bike (or 400/320 Calorie Bike Erg)* One partner must always…
SCFit – Fri, Mar 27 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Machine5 Scap Pull Ups10 Ring Rows3 Worlds Greatest Stretch (each side)5 PVC Front Squats4 Up Downs Workout Prep:2 controlled sets2 Front Squats @ workout weight2 Bar Facing Burpees Gymnastics Ring Muscle-Ups / Strict Pull-ups (Checkmark) Level 1: 9min EMOM: Min 1: 1-2 Band Assisted…
SCFit – Thu, Mar 26 Warm-up Warm Up Movement Prep/Activation: 8:00 AMRAP30-second Easy Jog5 Roll and Reach3 Inchworms5 Muscle Cleans (PVC-Empty Bar)5 Shoulder Press (PVC-Empty Bar)10 Russian Kettlebell Swings (light) Workout Prep:1 controlled set100m Run – building pace10 Kettlebell Swings @ workout weight Strength/Accessory Power Clean and Jerk (Weightlifting Variable Reps & Sets) FLUSH CYCLING…