SCFit – Tue, Jul 28 Warm-up Warm Up 2:00 BikeThen Into…AMRAP x 5 MIN10 PVC Pass Throughs10 Scap Push Ups10 Plank Shoulder Taps10 Sit Ups25ft Bear Crawl Strength/Accessory STRENGTH/SKILL (Checkmark) EVERY 1:00 (9:00)MIN 1 – 3 Kick Ups + 2-3 second descent*MIN 2 – 10 Alternating V-Ups or 10 Tuck-UpsMIN 3 – :30 Air Bike…
SCFit – Mon, Jul 27 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…2 SETS10 Air Squats10 Hollow Rocks10 Glute Bridges10 Box Jump Step Ups10 Barbell Good MorningsThen Into…1 SET20 Alt. Elbow Punches10 Empty Bar Front Squats10 Box Jumps Strength/Accessory Back Squat (Weight) ON A 15:00 CLOCK…Establish 3RM Back Squat*(Score is Weight) Workout WORKOUT (Time) FREEDOM (RX)FOR TIME27-21-15-9-9Front…
SCFit – Sun, Jul 26 Warm-up Warm Up 400m Easy Team RunThen1 Round (each/start at different stations and switch when both are completed)Partner 1:20m High Knees20m Butt Kicks20m Karaoke Partner 2:150m Row30 Single Unders10 Air Squats*Shorten if needed to stay around 7:00 Workout WORKOUT (Time) FREEDOM (RX)“PARTNER TRIPLE 3”IN TEAMS OF 2*FOR TIME3000m Row (split)300…
SCFit – Sat, Jul 25 Warm-up Warm Up 2:00 Cardio ChoiceThen immediately into…2 SETS10 PVC Pass Throughs5 Ring Rows5 Inchworm Push-Ups10 Air Squats20-second Dead Hang*Move right into the Gymnastic Skill Session. Strength/Accessory Strength/Skill (Checkmark) ON A 10:00 CLOCKKipping Pull Up/Chest to Bar, Low Bar Muscle Up, Bar Up Freedom (Advanced) – Bar Muscle Up Independence…
SCFit – Fri, Jul 24 Warm-up Warm Up 2:00 Easy Run or MachineThen2 Rounds20m High Knees20m Butt Kicks20m High Skips10 Air Squats10 PVC Pass-Throughs10 PVC Overhead SquatsThen2 Rounds5 PVC Muscle Snatch5 PVC Snatch Balance5 PVC Overhead Squats100m Moderate Run Workout WORKOUT (AMRAP – Rounds & Reps) FREEDOM (RX)“NAUGHTY NANCY”AMRAP 20:00600m Run25 Overhead Squats (135/95)(Score is…
SCFit – Thu, Jul 23 Warm-up Warm Up 2:00 Cardio Choice (Bike or Row Suggested)Then immediately into…3 SETS10 Glute Bridges10 Dead Bugs10 PVC or Empty Bar Good Mornings5 PVC or Empty Bar Deadlifts4 Lateral Up Downs over PVC or BarInto…2 SETS (time depending)5 Deadlifts @ Light Load3 Lateral Burpees Over Bar *Move right into the…
SCFit – Wed, Jul 22 Warm-up Warm Up 2:00 Easy Row (build the last :30)Into…2 ROUNDS (at your station, light)10 Air Squats5 Wall Balls to a target5 Kettlebell Deadlifts5 Kettlebell Sumo Deadlift High Pulls (light)5 Hanging Knee Raises or Kip SwingsInto…1 ROUND (find workout positions)3 Toes to Bar3 Box Jumps at workout height3 Shoulder to…
SCFit – Tue, Jul 21 Warm-up Warm Up 1:30 Cardio ChoiceThen Into…2 SETS8 Hollow Rocks8 PVC Pass Throughs8 PVC Overhead Squats8 PVC Overhead Alt Reverse Lunges25ft Bear CrawlThen Into…1 SET (Time Depending)10 V-Ups (or GHDs)8 Empty Bar Overhead Alt Reverse Lunges:20 HS Kick-Ups, HS Wall Hold or Box Pike Hold Strength/Accessory STRENGTH/SKILL (Checkmark) ON A…
SCFit – Mon, Jul 20 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…2 SETS8 PVC Pass Throughs8 Ring Rows8 Empty Bar Romanian Deadlifts8 Empty Bar Hang Muscle Cleans16 Alt. Elbow Punches w/ BarThen Into…1-2 SETS (Time Depending)5 Hang Power Cleans (Light Weight):10-:20 Top of the Ring Hold or :30 Plank Hold Strength/Accessory STRENGTH/SKILL (Checkmark) ON A 10:00…
SCFit – Sun, Jul 19 Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Air Bike2:00–5:002 Rounds10 Air Squats10 Sit Ups3 reps 3-way Lunge Matrix (each)5:00–7:002 Rounds5 Wall Balls5 GHDs (parallel)20-second Air Calorie Bike (moderate pace) Workout Prep:1 Round5 Wall Balls5 GHD Sit Ups or V-Ups5/4 Calorie Air Bike• Confirm movement standards. Workout I Have People Skills! (AMRAP…