SCFit – Mon, Aug 3 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…AMRAP x 5 MIN10 Banded Pull-Aparts10 Banded Pass Throughs10 Alt. Elbow Punches10 Empty Barbell PressThen Into…1-2 ROUNDS5 Lateral Burpees Over Bar5 Empty Barbell Hang Power Cleans5 Push Ups Strength/Accessory AUGUST MONTHLY CHALLENGE (AMRAP – Reps) 2:00 AMRAPMax Bench Press(Score is Total Reps) Loading Guidelines:Freedom –…
SCFit – Sun, Aug 2 Warm-up Warm Up 2 Minutes Easy Row2 Minutes Easy Air BikeThen into…3 Rounds3 Inchworms10 Roll and Reach10 Alternating V-Ups10 Dynamic Squat Stretches10 Walking Lunge Steps Workout WORKOUT (Time) FREEDOM (RX)3 SETS (EVERY 10:00)25-20-15*Calorie RowCalorie Air Bike*Female Calories: 20-16-12-Rest Remainder of the Time-(Score is Slowest Time) INDEPENDENCE (Intermediate)3 SETS (EVERY 10:00)20-15-10*Calorie…
SCFit – Sat, Aug 1 Warm-up Warm Up 2:00 Cardio of Choice-into-2 SETS30 Single Unders5 PVC Pass Throughs5 Scap Pull Ups10 Banded Lat Pull Downs5 Empty Bar Push Press-into-1 SET (time permitting)20 Double Unders5 Strict Pull Ups or Ring Rows5 Push Jerks Workout WORKOUT (Time) FREEDOM (RX)TEAMS OF 23 SETS (EACH/1:1)75 Double Unders1 Rope Climb…
SCFit – Fri, Jul 31 Warm-up Warm Up 2:00 Easy JogThen Into..2 ROUNDS10 Leg Swings (each)10 Ankle Rolls L/R (each)10 Walking Lunge Steps10 Reverse Lunges5 Sit UpsThen Into…2 ROUNDS20 High Knees20 Butt Kicks20 High Skips20 Line Hops10 Alternating V-Ups Workout 1-Mile Run (Time) Max Effort 1-Mile Run FREEDOM (RX)“JULY ’26 MONTHLY CHALLENGE”FOR TIME1 Mile Run(Score…
SCFit – Thu, Jul 30 Warm-up Warm Up 2:00 Cardio ChoiceThen Into…2 SETS10 PVC Pass Throughs10 PVC Around the Worlds (each)10 Air Squats3 InchwormsThen Into…1-2 SETS (PVC or Empty Bar)5 Dip & Shrug5 Dip, Shrug & High Pull5 Muscle Snatch5 Snatch Press Behind Neck5 Overhead Squats5 Drop Snatches (catch 2in dip, progressively get lower, 5th…
SCFit – Wed, Jul 29 Warm-up Warm Up 2:00 Bike or RowThen Into…2 ROUNDS5 Scap Pull Ups5 Kip Swings10 Band Pull Aparts5 Push-Ups10 Alternating Shoulder TapsThen Into…2 ROUNDS20ft Light Dumbbell Farmers Carry3 Dumbbell Deadlifts3 Kip Swings Into 3 Knee Raises Strength/Accessory Deadlift (Weight) ON A 15:00 CLOCK…Establish 3RM Deadlift*(Score is Weight) Workout WORKOUT (Time) FREEDOM…
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…