SCFit – Sat, May 2 Warm-up Warm Up Movement Prep/Activation:10:00 Alternating Flow100m Run10 Banded Pass Throughs5 Kip Swings or Ring Swings3 Pull Ups3 PVC Power Snatch3 PVC Clean and Jerks10 Air Squats Workout Prep:3 rounds100m Run2 Barbell Reps (Snatch or Clean & Jerk)1–2 Muscle-Ups or Scaled Option• Build in weight and pace and practice transitions…
SCFit – Fri, May 1 Warm-up Warm Up Movement Prep/Activation:3 Rounds :40 Row (increase pace each round)20 Single Unders3 Broad Jumps3 Inchworms5 PVC Snatch High Pulls5 PVC Hang Power Snatch* Rounds 2-3 use a light/empty bar Workout Prep:2 sets @ 60–70%5/4 Calorie Row10 Double Unders Strength/Accessory Power Snatch (Weightlifting Variable Reps & Sets) Every 1:00…
SCFit – Thu, Apr 30 Warm-up Warm Up Movement Prep/Activation:2:00 Machine-into-3 Rounds8 Roll and Reach3 Lunge Matrix3 Muscle Cleans3 Front Squats1 Squat Clean1 Hang Squat Clean(PVC- Empty bar) Workout Prep:3 sets @ 60–70%5 Wall Balls2 Power Cleans (Build in weight)• Confirm clean weight allows quick singles or small sets Strength/Accessory Squat Clean + Hang Squat…
SCFit – Wed, Apr 29 Warm-up Warm Up Movement Prep/Activation:3:00 Bike-into-3 Rounds5 Scap Pull Ups5 Hanging Knee Raises10 Walking Lunge Steps3 Up Downs Workout Prep:3 sets (build in pace)10-second Calorie Air Bike (note the cals completed)2 Burpee to Bar (practice transition)10ft Lunge Monthly Challenge April 100 Toes to Bar Challenge (Time) For Time:100 Toes to…
SCFit – Tue, Apr 28 Warm-up Warm-up Movement Prep/Activation:3 Rounds1:00 Machine (Bike/Row/Ski):15 Side Plank (each side)10 Single Leg Glute Bridge (each side) Workout Prep:3 sets:5 Push Press (light- into workout weight)3 Box Jumps (low-into workout height) Gymnastics Gymnastics (Rope Climb) (Checkmark) Warm Up (all levels):Seated on Box Foot Lock Drill; 5 Foot LocksSeated on Box…
SCFit – Mon, Apr 27 Warm-up Warm-up Movement Prep/Activation:3:00 Continuous Flow200m Run →6 Alternating Step-Back Lunges →6 Scap Pull-Ups →8 Hollow Rocks-Then immediately:2 Rounds (build)4 Pull-Ups6 Push-Ups8 Air Squats(Second round slightly faster, no stopping)-Then into barbell:2 sets5 Back Squats (empty bar → light load) Workout Prep:2 Sets100m Run3 Pull-Ups5 Push-Ups7 Air Squats-Build to workout pace…
Mayhem Affiliate – Sun, Apr 12 Workout Option 1 Warm Up Movement Prep/Activation:8:00 Flow (continuous, not AMRAP) 0:00–2:00:Easy Machine Build (gradually increase pace every 30 seconds)2:00–4:00:10 Alternating Cossack Squats8 Plank Shoulder Taps (each side)6 Single Dumbbell Deadlifts (each arm, light)4:00–6:00:8 Alternating Dumbbell Hang Power Snatches (light)10 Walking Lunges (bodyweight)8 Hollow Rocks6:00–8:00::20 Moderate Machine:10 Off x…
Mayhem Affiliate – Sat, Apr 11 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP30-second Bike5 Kipping Knee Raises5 Scap Pull Ups5 Up Downs + Box Get Over (low box)10 Alternating V-Ups(Start setting up your lanes and equipment for the workout) Workout Prep:1 Round (Team Practice)5 Burpee Box Get Overs5/4 Calorie Bike5 GHD Sit Ups1–2 Bar Muscle Ups…
Mayhem Affiliate – Fri, Apr 10 Warm-up Warm Up Movement Prep/Activation:2:00 Machine-into-3 sets3 Inchworms5 Roll and Reach3 Clean Deadlifts3 Hang Muscle Cleans3 Shoulder Press(Start with a PVC pipe and then progress into a Empty bar in sets 2-3) Workout Prep:2 sets2 Unbroken Clean and Jerks (build to workout weight) Strength/Accessory Power Clean + Hang Power…
Mayhem Affiliate – Thu, Apr 9 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP30-second Row5 Air Squats5 Box Step Ups10 Plate Hops Workout Prep:1 Set2 Box Jumps (at workout height)5/4 Calorie Row (at workout pace)• Set target calories per round• Reinforce quick transition from box to row Workout Wario (10 Rounds for reps) FREEDOM (RX):10 sets2:00 AMRAP10…