Author: SoldierCityFitness

SCFit – Fri, May 8 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP100m Run5 Ring Rows or Scap Pull Ups5 Hanging Knee Raises10 Air Squats10 second Dead Hang Workout Prep:1 Round @ 60–70%100m Run1 Rope Climb (or 4 Pull Ups)• Confirm rope scaling and comfort• Reinforce pacing from run into rope Workout Jakku (AMRAP – Rounds and…

SCFit – Thu, May 7 Warm-up Warm Up Movement Prep/Activation:2:00 Machine (Use this time to demo and show movements in the warm up)-into-3 Rounds 30 Single Unders5 Roll and Reach3 Inchworms10 Dumbbell Suitcase Deadlifts (each)3 Bench Press (Slow and controlled) Workout Prep:3 sets (build in weight and tempo on movements)10 Double Unders2 Burpee Over Bar3…

SCFit – Wed, May 6 Warm-up Warm Up Movement Prep/Activation:7:00 Build Flow0:00–2:00 Easy Row or Bike2:00–4:003 rounds5 PVC Deadlifts5 PVC Hang Power Cleans5 Push Press-into-4:00–7:002 rounds3 Hang Power Cleans (empty bar)3 Push Jerks6 Air Squats Workout Prep:2 sets3 Hang Power Cleans3 Shoulder to Overhead-build in weight• Confirm barbell cycling strategy• Reinforce pacing between movements Strength/Accessory…

SCFit – Tue, May 5 Warm-up Warm-up Movement Prep/Activation:3 Rounds1:00 Machine (Workout machine)5 Roll and Reach3 World’s Greatest Stretch (each)3 Muscle Snatch3 Snatch Push Press3 Snatch Balance-Start with a PVC and progress to an empty bar in rounds 2-3 Workout Prep:2 sets:30 @ easy pace:20 @ moderate pace:10 @ target test pace:30 rest• Use this…

SCFit – Mon, May 4 Warm-up Warm-up Movement Prep/Activation:3 Sets8-12 sec Single Arm Plank w/ Knees on Box OR 2 Wall Walk Complexes (Wall Walk to Plate + 2 Shoulder Taps + Wall Walk down) Rest 30-45 sec6 On-Knee Tripod Push-Ups to Downward Dog OR 2-3 Handstand Leg Lifts from BoxRest 30-45 sec Workout Prep:1…

SCFit – Sun, May 3 Workout Option 1 Warm Up Movement Prep/Activation:7:00 Alternating Stations0:00-2:00 Light Machine Work2:00–4:00 → 100ft Light Farmer Carry4:00–6:00 →10 Plank Shoulder Taps10 Alternating Lunges3 Inchworms-6:00–8:00 →50ft Farmer Carry (slightly heavier)5 Hand Release Push-Ups10 second Handstand Hold Workout Prep:1 Set50ft Farmer Carry10ft Handstand Walk or 2 Wall Walks50ft Farmer Carry Oklahoma City…

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…