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SCFit – Thu, Mar 19 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Bike10 Glute Bridges8 Single Dumbbell Suitcase Deadlifts (each)8 Walking Lunges4 Up Downs Workout Prep:2 Sets10ft Single DB Walking Lunges (light-moderate)4 Burpees over Dumbbell Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 3:00 × 3 sets2 Deadlifts @78-82% Workout Turquoise (AMRAP – Reps)…

SCFit – Wed, Mar 18 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP30-second Easy Row30-second Jump Rope20 Mountain Climbers8 Banded Pass Throughs8 Half Kneeling Single Arm Dumbbell Press (each/light)8 Step Back Lunges Workout Prep:3 Sets5/4 Calorie Row (building to workout pace)50m Run (building to workout speed) Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 3:00 ×…

SCFit – Tue, Mar 17 Warm-up Warm-up Movement Prep/Activation:Every 1:00 (9:00)Minute 1: 30-second Bike + 5 Russian Kettlebell Swings (light)Minute 2: 3 Jump to Pike + Arch SwingMinute 3: 5 Scap Circles (forward) + 5 Kip Swings-into-Teaching Focus Workout Prep:2 Sets10-second Calorie Bike (building to workout pace)3 Kettlebell Swings (moderate)3 Toes to Bar or modification…

SCFit – Mon, Mar 16 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP30-second Easy Bike10 Cossack Squats5 Tempo Air Squats (3 seconds down)10 Deadbugs6 Pike Push Ups Workout Prep:2 Sets3 Squat Cleans (building to workout weight)3 Handstand Push Ups or modification Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 3:00 × 3 sets2 Back Squats @78-82% Workout…

SCFit – Sun, Mar 15 Workout Option 1 Warm Up Movement Prep/Activation:5:00 AMRAP100m Easy Jog5 Ring Rows5 Scap Pull Ups10-second Hollow Hang Workout Prep:2 Sets60m Run building to pace2 Strict Pull Ups Miami Beach Boardwalk (10 Rounds for reps) FREEDOM (RX):Every 1:00 (10:00)100m Run5 Strict Pull Ups(Scored by Time each set) INDEPENDENCE (Intermediate):Every 1:00 (10:00)100m…

SCFit – Sat, Mar 14 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Bike8 Roll and Reach6 Hang Power Cleans (PVC-empty bar)6 Air Squats4 Burpees Workout Prep:2 Sets (with partner/1:1)5/4 Calorie Bike3 Power Cleans @ workout weight2 Burpees over Bar Workout Fontainebleau (AMRAP – Reps) FREEDOM (RX): Teams of 2 4 sets (each/1:1)3:00 AMRAP25/20 Calorie…

SCFit – Fri, Mar 13 Warm-up Warm Up Movement Prep/Activation:Every 1:00 (9:00)Minute 1: 1:00 RowMinute 2: 5 False Grip Ring Row Pull Ups (elevate feet if able)Minute 3: 5 Scap Circles (forward) + 5 Kip Swings Workout Prep:2 Sets3 Toes to Bar or Knee Raises3 Push Press (light-moderate) Gymnastics Gymnastics: Ring Muscle-Ups (Checkmark) Level 1:…

SCFit – Thu, Mar 12 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Row10 Glute Bridges8 Suitcase Deadlifts (each)8 Step Back Lunges2 Inchworms + 2 Push Ups-into-Teaching Focus Workout Prep:2 Sets5/4 Calorie Row building to pace2x50ft Shuttle Run Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets3 Deadlifts @72-75% Workout Versace Mansion…

SCFit – Wed, Mar 11 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP30-second Jump Rope10 Banded Pass Throughs5 PVC Strict Press5 PVC Muscle Snatch5 PVC Overhead Squats20-second Plank (elbows) Workout Prep:3 Sets3 Overhead Squats (build in weight)10 Double Unders1 Wall Walk Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets3 Shoulder Press @72-75%…

SCFit – Tue, Mar 10 Warm-up Warm-up Movement Prep/Activation:8:00 AMRAP30-second Easy Bike4 Worlds Greatest Stretch (each)5 Dynamic Squats Stretches10 Banded Shoulder Press5 Muscle Cleans + Strict Press (PVC–empty bar) Workout Prep:3 Sets3 GHDs (or V-Ups)2 Deadlifts (build in weight) Strength/Accessory Squat Clean + Push Jerk (Weight) Every 1:00 (10:00)1 Clean and Jerk @ RPE 7…