SCFit – Mon, May 25 Warm-up Warm-up Movement Prep/Activation:1 Round:100m Run10 yd walk on toes10 yd walk on toes backwards10 yd walk on heels10 yd walk – feet turned out10 yd walk – feet turned in10 yd lunge walk – arms locked out overhead10 yd lunge walk – torso twist towards forward leg10 yd butt…
SCFit – Sun, May 24 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds1:00 Easy Row25ft Light Sled Push or 25ft Bodyweight Lunge8 Glute Bridges6 Tempo Air Squats2x50ft Shuttle Run Workout Prep:1 Round @ 60–70%100m Row25ft Sled Push or 25ft Single Dumbbell Walking Lunge Roy Rogers (Time) FREEDOM (RX):4 Rounds500/450m Row100ft Sled Push (2×45/1×45)(or 50ft Single…
SCFit – Sat, May 23 Warm-up Warm Up Movement Prep/Activation:7:00 Flow2 Rounds100m Run5 Kip Swings5 Hanging Knee Raises10 Step Back Lunges-Into-2 Rounds100m Run3 Toes to Bar6 V-Ups10 Air Squats Workout Prep:2 sets @ 60–70%100m Run3–5 Toes to Bar-rest 30-seconds between sets- Workout Wild Bill Hickok (Time) FREEDOM (RX):Teams of 28 sets (each/1:1)200m Run 15 Toes…
SCFit – Fri, May 22 Warm-up Warm Up Movement Prep/Activation:8:00 Build (Barbell + Rope)0:00–2:00 Easy Bike2:00–4:002 Rounds10 Deadbugs5 Roll and Reach3 Inchworms4:00–6:002 Rounds5 PVC Clean Deadlifts5 PVC Hang Power Cleans5 PVC Push Press10 Single Unders6:00–8:002 rounds3 Empty Bar Power Clean3 Empty Bar Push Jerks10 Double Unders or Attempts Workout Prep:2 setsSet 1:10 Double Unders2 Clean…
SCFit – Thu, May 21 Warm-up Warm Up Movement Prep/Activation:3:00 Row-30-seconds easy into 30-seconds moderate-fast (pay attention to calories completed)-into-3 Rounds3 World’s Greatest Stretch (each)10 Deadbugs10 Cat/Cows5 Broad Jumps5 Jumping Air Squats (Focus on tall chest, smooth descent, fast out of the hole) Workout Prep:1 Round @ 60–70%5/4 Calorie Row5 Air Squats Strength/Accessory Back Squat…
SCFit – Wed, May 20 Warm-up Warm Up Movement Prep/Activation:2:00 Bike-into-3 Rounds5 Dynamic Squat Stretches3 Inchworms5 PVC Muscle Snatch5 PVC Overhead Squats5 Snatch Balance (Start off catching high and drop lower and lower each rep; Move the feet) Workout Prep:2 sets @ 60–70%10-second Bike (build in pace)4 Dumbbell Snatch (build in weight)-rest 30 seconds between…
SCFit – Tue, May 19 Warm-up Warm-up Movement Prep/Activation:3 sets:8-12 Sec Single Arm Plank with Feet on Box OR 3 Wall Walk ComplexesRest 1:0050ft Waiters Carry OR 3-4 Handstand Leg Lifts from BoxRest 1:00 Workout Prep:2 Rounds @ 60%4 Box Jump Overs10ft Handstand Walk or 1 Wall Walk Gymnastics Gymnastics (Handstand Walk) (Checkmark) Level 1:8…
SCFit – Mon, May 18 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 Hang 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 Run-into-10…
SCFit – Sun, May 17 Workout Option 1 Warm Up Movement Prep/Activation:8:00 Continuous Flow3 Rounds20 Single Unders10 Banded Pass Throughs10 Banded Pull Aparts10 Dumbbell Deadlifts (light)10-second Handstand Hold10-second Hollow Rock Workout Prep:1 Round @ 60–70%50ft Farmers Carry10–20ft Handstand Walk or 1 Wall Walk• Confirm carry weight and handstand scaling• Reinforce pacing and transitions Palmier (Time)…
SCFit – Sat, May 16 Warm-up Warm Up Movement Prep/Activation:7:00 Partner Flow0:00–2:00 Easy Machine (build pace)2:00–4:00 2 Rounds3 Light Sandbag Deadlifts5 Air Squats5 Box Step Overs4:00–7:00 2 rounds5/4 Calorie Air Bike2 Sandbag Clean to Shoulder (light) Workout Prep:1 Partner Round @ 60–70%5/4 Calorie Machine1 Sandbag Clean Over Box (each)• Lock in pacing and partner rhythm•…