Author: SoldierCityFitness

SCFit – Sat, May 30 Warm-up Warm Up Movement Prep/Activation:2:00 Machine-into-2 Rounds of Banded 7s-into-5:00-10:003 Rounds5 Dynamic Air Squats5 Wall Balls (light)5 Ring Rows or Pull-Ups5 Hang Dumbbell Snatches8 Box Step Overs Workout Prep:2 Partner Rounds @ 60–70%4 Wall Balls3 Pull-Ups4 Dumbbell Snatches2 Box Jump Overs Workout Iron Infantry (Time ↓ Shorter is Better) FREEDOM…

SCFit – Fri, May 29 Warm-up Warm Up Movement Prep/Activation:3 Rounds1:00 Machine (Workout machine)5 Roll and Reach3 Worlds Greatest Stretch (each)3 Muscle Snatch3 Snatch Push Press3 Hang Power Snatch-Start with PVC and progress to a Empty bar in rounds 2/3 Workout Prep:2 sets:30 @ easy pace:20 @ moderate pace:10 @ target test pace:30 rest• Use…

SCFit – Thu, May 28 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP100m Run20 Single Unders5 Kip Swings10 Sit UpsRepeat, building intensity Workout Prep:1 Round @ 60–70%100m Run10 Double Unders4 Toes to Bar Gymnastics Gymnastics (Rope Climb) (Checkmark) Warm-up/Teaching Time (all levels):Standing Foot Lock to Stand; 5 reps Standing Foot Lock to Stand + Reach + Foot…

SCFit – Wed, May 27 Warm-up Warm Up Movement Prep/Activation:7:00 Barbell + Engine Flow0:00–2:00 Easy Bike or Jump Rope2:00–5:002 rounds8 Deadbugs4 Dynamic Squat Stretches5 PVC Muscle Cleans5 PVC Front Squats5 PVC Push Press5:00–8:002 rounds3 Empty Bar Hang Power Cleans3 Empty Bar Front Squats3 Empty Bar Push Jerks3 Burpees8:00–10:005 Empty Bar Clean and Jerks Workout Prep:2…

SCFit – Tue, May 26 Warm-up Warm-up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Row2:00–5:002 rounds8 Glute Bridges6 Banded Good Mornings10 Alternating V-Ups5:00–8:002 rounds6 Empty Bar Deadlifts5 Abmat Sit-Ups:20 Row @ moderate pace Workout Prep:1 Round @ 60%5/4 Cal Row5 Sit-Ups Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 x 4 sets2 Deadlifts @ 80–85% OR RPE…

SCFit – Mon, May 25 Warm-up Warm-up Movement Prep/Activation:1 Round:100m Run10 yd walk on toes10 yd walk on toes backwards10 yd walk on heels10 yd walk – feet turned out10 yd walk – feet turned in10 yd lunge walk – arms locked out overhead10 yd lunge walk – torso twist towards forward leg10 yd butt…

SCFit – Sun, May 24 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds1:00 Easy Row25ft Light Sled Push or 25ft Bodyweight Lunge8 Glute Bridges6 Tempo Air Squats2x50ft Shuttle Run Workout Prep:1 Round @ 60–70%100m Row25ft Sled Push or 25ft Single Dumbbell Walking Lunge Roy Rogers (Time) FREEDOM (RX):4 Rounds500/450m Row100ft Sled Push (2×45/1×45)(or 50ft Single…

SCFit – Sat, May 23 Warm-up Warm Up Movement Prep/Activation:7:00 Flow2 Rounds100m Run5 Kip Swings5 Hanging Knee Raises10 Step Back Lunges-Into-2 Rounds100m Run3 Toes to Bar6 V-Ups10 Air Squats Workout Prep:2 sets @ 60–70%100m Run3–5 Toes to Bar-rest 30-seconds between sets- Workout Wild Bill Hickok (Time) FREEDOM (RX):Teams of 28 sets (each/1:1)200m Run 15 Toes…

SCFit – Fri, May 22 Warm-up Warm Up Movement Prep/Activation:8:00 Build (Barbell + Rope)0:00–2:00 Easy Bike2:00–4:002 Rounds10 Deadbugs5 Roll and Reach3 Inchworms4:00–6:002 Rounds5 PVC Clean Deadlifts5 PVC Hang Power Cleans5 PVC Push Press10 Single Unders6:00–8:002 rounds3 Empty Bar Power Clean3 Empty Bar Push Jerks10 Double Unders or Attempts Workout Prep:2 setsSet 1:10 Double Unders2 Clean…

SCFit – Thu, May 21 Warm-up Warm Up Movement Prep/Activation:3:00 Row-30-seconds easy into 30-seconds moderate-fast (pay attention to calories completed)-into-3 Rounds3 World’s Greatest Stretch (each)10 Deadbugs10 Cat/Cows5 Broad Jumps5 Jumping Air Squats (Focus on tall chest, smooth descent, fast out of the hole) Workout Prep:1 Round @ 60–70%5/4 Calorie Row5 Air Squats Strength/Accessory Back Squat…