SCFit – Thu, Aug 13 Warm-up Warm Up 2:00 Machine -into-2 Rounds10 Step Back Lunges10 Glute Bridges10 Sit Ups5 Dynamic Squat Stretches3 Broad Jumps-Then-2 Rounds5 Empty Bar Good Mornings5 Empty Bar Back Squats Strength/Accessory Back Squat (Weight) FOR LOAD5-4-3-2-1-1-1Back Squat(Score is Heaviest Weight) Workout WORKOUT (Time) FREEDOM (RX)5 ROUNDS FOR TIME40 Step Back Lunges30 Sit…
SCFit – Wed, Aug 12 Warm-up Warm Up 2:00 Easy Run or Machine ChoiceThen Into…2 ROUNDS10 Alternating Leg Swings (each)10 Air Squats5 Inchworms10 A-Skips (down and back)10 Glute BridgesThen Into…1-2 ROUNDS100m Run (build to workout pace)10 Russian Kettlebell Swings (light)5 Box Step Ups or Low Box Jumps Strength/Accessory Strength/Skill (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENTSingle,…
SCFit – Tue, Aug 11 Warm-up Warm Up 2:00 BikeThen Into…AMRAP x 5 MIN6 PVC Pass Throughs6 PVC Overhead Squats6 Kip Swings6 Empty Bar Muscle SnatchesThen Into…1-2 SETS (w/ Empty Barbell)3 Snatch Deadlifts3 Hang High Pulls3 Hang Power Snatches Strength/Accessory Power Snatch (Weightlifting Variable Reps & Sets) 5 SETS:3 Power Snatch @ RPE 7/8**Touch &…
SCFit – Mon, Aug 10 Warm-up Warm-up 2:00 Bike or RowThen Into…AMRAP x 6 MIN8 Air Squats8 Alt. Reverse Lunges8 PVC Pass Throughs8 DB Alt. Hang SnatchThen Into…1-2 SETS3/3 DB Single Arm Front Squat3/3 DB Single Arm Push Press3/3 DB Single Arm Thruster Strength/Accessory Front Squat (Weight) EVERY 2:30 (4 SETS)*8 Front Squats *Start @…
SCFit – Sun, Aug 9 Warm-up Warm Up 2 ROUNDS100-200m Easy Run10 Dead Bugs10 Glute Bridges10 Alternating Reverse LungesInto…2 ROUNDS30 Single Unders10 Hollow Rocks10 Supermans Strength/Accessory Strength/Skill (Checkmark) EVERY 1:00 (9:00)MIN 1 – 100m RunMIN 2 – :50 Single UndersMIN 3 – :50 GHD Skill*(No Measure) *Movement Options…Freedom – GHD Sit-UpsIndependence – 1/2 GHD Sit-Ups…
SCFit – Sat, Aug 8 Warm-up Warm Up 2:00 Cardio Choice or RunInto…2-3 SETS (time depending)8 PVC Pass Throughs8 Ring Rows8 Push Ups8 Box Step Ups Strength/Accessory Strength/Skill (Weight) ON A 8:00 CLOCK…Build Up to a Heavy DB Snatch on each Arm(Score is Weight) Workout WORKOUT (AMRAP – Reps) FREEDOM (RX)TEAMS OF 2ON A 15:00…
SCFit – Fri, Aug 7 Warm-up Warm Up 2 ROUNDS30-second Row (light)10 Air Squats10 PVC Pass-Throughs10 Alternating Reverse LungesInto…2 ROUNDS10 Wall Ball Thrusters (Light Ball)10 Pike Shoulder Taps20 Banded Pull-Aparts100m Moderate Row Workout WORKOUT (Time) FREEDOM (RX) 3 ROUNDS FOR TIME: 30 Wall Balls (20/14) 20/16 Calorie Row 8 Wall Walks Immediately Into… 3 ROUNDS…
SCFit – Thu, Aug 6 Warm-up Warm Up 2 ROUNDS10 PVC Pass-Throughs10 Air Squats5 InchwormsInto…1 ROUND5 Dip & Shrug5 Dip, Shrug & High Pull5 Muscle Cleans5 Strict PressInto…1-2 ROUNDS (Empty Bar)3 Deadlifts2 Power Cleans1 Shoulder to Overhead Strength/Accessory Push Press (Weight) ON 10:00 CLOCK…Build to a Heavy 8-Rep Push Press(Score is Weight) Workout WORKOUT (Weight)…
SCFit – Wed, Aug 5 Warm-up Warm Up 2:00 Easy Bike or Machine Choice2 ROUNDS2 Rounds10 Air Squats10 Alternating Reverse Lunges5 World’s Greatest Stretch (each side)20 Line HopsThen Into…1 ROUND:30 Air Bike (build toward workout pace)10 Alternating Lateral Box Step Overs 10 Walking Lunges20 Single Unders or 10 Double Unders Workout WORKOUT (AMRAP – Rounds…
SCFit – Tue, Aug 4 Warm-up Warm Up 2:00 Easy Jog or Machine ChoiceThen Into…2 ROUNDS10 Burpees10 Alternating Leg Swings (each)10 Scap Pull-Ups5 Kip SwingsThen Into…1-2 ROUNDS (w/ Empty or Light Bar)5 Front Squats5 Thrusters100m Build-Up Run (to workout pace) Strength/Accessory Front Squat (Weight) ON 12:00 CLOCK…Build to a Heavy 8-Rep Front Squat(Score is Weight)…