SCFit – Tue, Oct 6 Warm-up Warm Up 2:00 AMRAP10 Air Squats8 Alternating Cossack Squats8 Scap Pull-Ups8 Hollow Rocks Then Into… 2 SETS5 Kip Swings3 Feet-Assisted Low Bar or Ring Pulls3 Low-Bar Transitions15 Air Squats @ Workout Pace Strength/Accessory STRENGTH/SKILL (Checkmark) ON AN 8:00 CLOCK…Kip Swing + Bar Muscle Transition Work Freedom (Advanced) – Ring…
SCFit – Mon, Oct 5 Warm-up Warm-up 3:00 AMRAP8 Alternating Low Box Step Ups8 Alternating Reverse Lunges8 Banded Good Mornings8 PVC Pass Throughs Then Into… 2 SETS (Empty Barbell)5 Romanian Deadlifts5 Hang Power Cleans5 Strict Press3 Power Clean + Strict Press TIME PERMITTING (Burgener Style Flow)5 Down and Up5 Elbows High and Outside5 Muscle Cleans5…
SCFit – Sun, Oct 4 Warm-up Warm Up 2 ROUNDS — :45 WORK / :15 TRANSITIONMIN 1 → Easy RowMIN 2 → Light DB Single Arm Farmer’s CarryMIN 3 → Light DB Single Arm Front Rack CarryMIN 4 → Single DB Single Arm Overhead Carry*Switch arms every 25ft; light/moderate Workout WORKOUT (AMRAP – Reps) FREEDOM…
SCFit – Sat, Oct 3 Warm-up Warm Up 2 ROUNDS200m Easy Run25ft High Knees25ft Butt Kicks10 Walking Hip Openers (5/side)10 Walking Lunges5 Push-Up to Down Dog (pedal calves in down dog)5 Strict Pull-Ups or Ring Rows Then Into…Rope Climb Skill 2 Rope Climbs (or appropriate scaling option)* Focus on efficient footwork and using the legs,…
SCFit – Fri, Oct 2 Warm-up Warm Up 2:00 Air Bike Then Into…2 ROUNDS10 Banded Good Mornings10 Glute Bridges10 Deadbugs10 Cossack Squats10 Dynamic Squat Stretches Then Into…2 ROUNDS:20 Build Air Bike5 Empty-Bar Good Mornings5 Tempo Empty-Bar Back Squats (slow and controlled) Strength/Accessory Back Squat (Weight) 5 SETS5 Back Squats*Start Moderate and Build to Heavy-Rest as…
SCFit – Thu, Oct 1 Warm-up Warm Up 3:00 Row or Ski (easy pace) Then Into…3 ROUNDS30 Single Unders 10 Banded Lat Press Downs8 Scap Pull Ups10 Hollow Rocks10 Supermans Then Into…3 ROUNDS3 Zombie Rope Climbs (Lay-Stand-Lay)5 Knee Raises5 GHDs to Parallel5 AbMat Sit Ups10 Double Unders Strength/Skill Strength/Skill ON A 8:00 CLOCK…Rope Climb Practice…
SCFit – Wed, Sep 30 Warm-up Warm Up 3:00 Easy Bike Erg, Row, or Jog Then Into…2 ROUNDS10 Banded Pull Aparts10 Banded Chest Press8 Push Up to Down Dog10 Alternating Cossack Squats Then Into…WITH AN EMPTY BAR5 Push Press (:01 pause overhead)5 Front Squats (:01 pause in the bottom)5 Thrusters Then Into…5 Kettlebell Deadlifts5 Russian…
SCFit – Tue, Sep 29 Warm-up Warm Up 2:00 Easy Row (switch every :30 w/ a partner) Then Into…2 ROUNDS20 Alternating Leg Swings (10 reps each leg)15 Glute Bridges10 Trunk Twists15 Air Squats10 Alt. Arm Crosses Then Into…2 ROUNDS (w/ a partner, alternate stations):30 Row :30 Plank Hold Workout September Monthly Challenge (Time) FREEDOM (RX)“SEPTEMBER…
SCFit – Mon, Sep 28 Warm-up Warm-up 1:30 Easy Cardio Choice Then Into…2 ROUNDS10 PVC Pass Throughs10 Banded Pull Aparts5 Scap Push Ups5 Push Ups Then Into…1 ROUND:15 Ring Support Hold3 Ring Dip Negatives or 5 Box Dips5 Box Jumps @ Workout Height Strength/Accessory Strict Press + Push Press + Push Jerk (Weight) EVERY 2:00…
SCFit – Sun, Sep 27 Warm-up Warm Up 2 ROUNDS (:45 WORK / :15 TRANSITION)MIN 1: Easy RowMIN 2: Air Squats (not fast)MIN 3: Single UndersMIN 4: 5 Scap Pull-Ups + 10 Ring Rows Strength/Accessory Strength/Skill (Checkmark) ON A 12:00 CLOCK…Pull-Up Skill Challenge: Freedom (Advanced) – Max 3 rep weighted strict pull-up Independence (Intermediate) –…