SCFit – Mon, Jun 22 Warm-up Warm-up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Machine2:00–4:002 Rounds10 Banded Pass Throughs10 PVC Muscle Snatch10 Air Squats4:00–8:002 Rounds4 Hang Power Snatches (light)4 Hanging Knee Raises6 Air Squats Workout Prep:2 sets @ 60–70%8 Air Squats4 Toes-to-Bar2 Power Snatches• Strip the bars to just under workout weight, then use the time to add…
SCFit – Sun, Jun 21 Workout Option 1 Warm Up Movement Prep/Activation:9:00 Running Flow0:00–2:00 Jump Rope or Run2:00–4:002 Rounds10m High Knees10m Butt Kicks10m High Skips4:00–6:002 Rounds100m Moderate Run4 Up Downs6:00–8:002 rounds50m Faster Build2 Smooth Burpees8:00–9:00Easy Walk + Breathing Reset Workout Prep:1:00 Run into 4 Burpees Arrowhead Stadium (Time) FREEDOM (RX):1 Mile Run*Every 1:00, including 0:00,…
SCFit – Sat, Jun 20 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–4:002 Rounds1:00 Single Unders1:00 Easy Machine4:00–10:003 Rounds10-second Active Dead Hang5 Ring Rows6 Hollow Rocks1 Zombie Rope Climb Workout Prep:Partner Flow Round @ 60–70%10 Double Unders (each)1 Rope Climb Each Workout Estadio Azteca (Time) FREEDOM (RX):Teams of 2300 Double Unders 30 Rope Climbs (or 120 Pull…
SCFit – Fri, Jun 19 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Row or Bike2:00–5:002 Rounds10 Glute Bridges10 Deadbugs5 Tempo Banded Good Mornings (3-second down, stand)5:00–10:003 Rounds3 Lunge Matrix (each)5 Empty Bar Deadlifts5 Hand Release Push Ups Workout Prep:2 sets5 Deadlifts (build in weight)3 Push Ups• Use the adding of weight as rest between sets….
SCFit – Thu, Jun 18 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–3:00 Easy Bike3:00–5:002 Rounds10 Step Back Lunges10 Roll and Reach3 Inchworms5:00–10:003 Rounds20-second Moderate Bike10ft Dumbbell Farmer Carry Walking Lunge (light)3 Up Downs Over Dumbbells Workout Prep:2 Rounds@ 60–70%5/4 Calorie Air Bike10ft Dumbbell Farmer Carry Walking Lunges 2 Burpees Over DBs• Build in pace and weight…
SCFit – Wed, Jun 17 Warm-up Warm Up Movement Prep/Activation:7:00 Gymnastics Flow0:00–4:002-3 Rounds10 Banded Pass Throughs10 Banded Pull Aparts10-second Deadhang10 Alternating V-Ups20 Single Unders 4:00–7:002 Rounds10 Double Unders3 Pike Push-Ups6 GHD Sit-Ups or V-Ups10-Second Ring Support Hold5 Box Dips or Push Ups or 5-second Plank Hold Workout Prep:2 Rounds @ 60–70%5 GHDs or V-Ups2 Strict…
SCFit – Tue, Jun 16 Warm-up Warm-up Movement Prep/Activation:9:00 Flow0:00–5:002-3 Rounds30-second Row (easy)10 Glute Bridges5 Tempo Air Squats (3 seconds down)6 Banded Good Mornings5:00–9:002-3 Rounds10 Deadbugs5 Tempo Goblet Squats (light)20-second Moderate Row Workout Prep:2 Rounds @ 60–70%5/4 Calorie Row4 Goblet Squats (build in weight)*Practice transitioning on and off the rower (be smooth on getting feet…
SCFit – Mon, Jun 15 Warm-up Warm-up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Run2:00–4:002 Rounds5 Roll and Reach3 Inchworms5 PVC Deadlift5 Hang Power Clean5 Strict Press 4:00–8:003 Rounds3 Empty Bar Muscle Clean + Strict Press3 Empty Bar Power Clean + Push Press2x50ft Shuttle Run Workout Prep:2 Building Sets100m Run3–5 Clean & Jerks (build to workout weight)• Use…
SCFit – Sun, Jun 14 Workout Option 1 Warm Up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Jog2:00–4:00 2 Rounds10 Air Squats8 Reverse Lunges8 Single Arm Dumbbell Strict Press (each)4:00–8:00 2 Rounds6 Dumbbell Push Press (light)50ft Farmer Carry (light)10 Walking Lunge Steps Workout Prep:1 Round @ 60–70%100m Run10 Walking Lunges4 Push Press50ft Carry The Guarantee Fairy (AMRAP –…
SCFit – Sat, Jun 13 Warm-up Warm Up Movement Prep/Activation:7:00 Row + Jump Rope Flow0:00–2:00 Easy Row2:00–4:002 Rounds10 Air Squats8 Banded Pass Throughs20 Jump Rope4:00–7:002 Rounds150m Moderate Row15 Double Unders5 Up Downs Workout Prep:1 Round @ 60–70%100m Row10 Double Unders Workout Holy Schnikes! (AMRAP – Reps) FREEDOM (RX):Teams of 25 sets (each/1:1)3:00 AMRAP500/450m RowMax Double…