Author: SoldierCityFitness

SCFit – Sat, Apr 11 Warm-up Warm Up Movement Prep/Activation: 10:00 AMRAP30-second Easy Bike10 Roll and Reach20-second Knee Plank4 Lunge Matrix (each)30-second Moderate Bike6 Goblet Squats Workout Prep:1 Controlled Round5/4 Calorie Bike10ft Single Dumbbell Lunge @ Workout Weight Workout Magnolia (Time) FREEDOM (RX)Teams of 2100-80-60-40-20Calorie Air Bike-100ft Single Dumbbell Lunge (50/35) after each set (together)-(Women…

SCFit – Fri, Apr 10 Warm-up Warm Up Movement Prep/Activation:2:00 Row-into-3 sets:8-12 Second Single Arm Plank OR 4-5 Wall Facing Handstand Shoulder Taps per armRest 1 min6 Push Ups to Downward Dog OR 10ft Lateral HS Walk each directionRest 1 min Workout Prep:1 controlled set @ 60%100m Row5 Push Ups Gymnastics Handstand Walk (Checkmark) Level…

SCFit – Thu, Apr 9 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Bike30 Single Unders10 Cossack Squats5 PVC Muscle Cleans5 PVC Shoulder Press5 PVC Front Squats Workout Prep:2 Sets10 Double Unders1 Squat Clean1 Front Squat1 Power Clean Strength/Accessory Power Clean + Push Jerk (Weightlifting Variable Reps & Sets) Every 1:30 x 8 sets2 Power…

SCFit – Wed, Apr 8 Warm-up Warm Up Movement Prep/Activation:3 Rounds1:00 Jump Rope1:00 Machine-into-3 Rounds100m Easy Jog10 Leg Swings10 Pike Shoulder Taps3 Inchworms10-second Hollow Hold Workout Prep:1 controlled set100m Run1 Wall Walk100m Run1 Wall Walk Workout Peony (AMRAP – Reps) FREEDOM (RX)20:00 AMRAP200m Run5 Wall Walks400m Run10 Wall Walks600m Run15 Wall Walks800m RunMax Wall Walks…

SCFit – Tue, Apr 7 Warm-up Warm-up Movement Prep/Activation:2:00 Machine-into-3 Rounds10 Banded Pass Throughs3 Inchworms + Double Push Ups5 PVC Snatch Pulls5 PVC Muscle Snatches5 PVC Overhead Squats10 Walking Lunge Steps Workout Prep:2 Sets2 Power Snatch2 Burpees Over Bar Strength/Accessory Snatch Pull + Hang Snatch + Overhead Squat (Weightlifting Variable Reps & Sets) Every 2:00…

SCFit – Mon, Apr 6 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP30-second easy Machine10 Cossack Squats10 Deadbugs10-second Hollow Hold5 PVC Back Squats (slow descent) Workout Prep:2 controlled sets4 Wall Balls3 Toes to Bar2 Box Jumps Strength/Accessory Tempo Back Squats (Weight) Every 2:00 x 5 sets3 Tempo Back Squats @ 65%(Tempo: 3 seconds down, 3 in the hole)…

SCFit – Sun, Apr 5 Workout Option 1 Warm Up Movement Prep/Activation:7:00 AMRAP30-second Machine20-second Plank10 Sit Ups10 Dumbbell Deadlifts8 Step Back Lunges Workout Prep1 Controlled Practice Round at workout weight25ft Walking Lunge4 Alternating V-Ups25ft Farmer Carry4 Alternating V-Ups25ft Sandbag Carry Easter Sunday (4 Rounds for reps) FREEDOM (RX)4 sets100ft Walking Lunge20 Alternating V-Ups100ft Farmer Carry…

SCFit – Sat, Apr 4 Warm-up Warm Up Movement Prep/Activation: 2:00 Machine-into-8:00 AMRAP100m Easy Jog10 Walking Lunge Steps10 Dumbbell Suitcase Deadlifts (each)10 Alternating Dumbbell Hang Clean and Jerks10 Deadbugs Workout PrepWith Partner2 sets100m Run5 Deadlifts (build in weight)3 Hang Power Cleans (build in weight)3 Shoulder to Overhead (build in weight) Workout Sealed Stone (Time) FREEDOM…

SCFit – Fri, Apr 3 Warm-up Warm Up Movement Prep/Activation:Hip Halo-into-7:00 AMRAP30-second Easy Single Unders5 Single Dumbbell Squats (light)10 Deadbugs10 Bird Dogs10 Roll and Reach Workout Prep1 Controlled Round10 Double Unders4 Single Dumbbell Squats @ workout weight Workout Good Friday (Time) FREEDOM (RX)100-80-60-40-20Double Unders50-40-30-20-10Single Dumbbell Squat (35/25)(Scored by Time)(KG conv: 15/10 DB) INDEPENDENCE (Intermediate)80-60-40-20-10Double Unders40-30-20-10-5Single…

SCFit – Thu, Apr 2 Warm-up Warm Up Movement Prep/Activation: 2:00 Jump Rope-into-Banded 7s-into-3 Rounds100m Run10 Leg Swings (Left/Right)5 Pike Push Ups20-second Knee Plank Workout Prep1 Controlled Set at 60%100m Run2 Strict HSPU (or scaled option) Workout Clean House (8 Rounds for reps) FREEDOM (RX)8 sets:300m Run10 Strict Handstand Push Ups-rest 1:00 between sets-(2:00 Time…