SCFit – Sun, Mar 22 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds20-second Hollow Hold8 Abmat Sit Ups5 Hanging Knee Raises10-second Superman Hold Workout Prep:2 Sets4 GHD Sit Ups (controlled)4 Toes to Ring or Toes to Bar Olive Green (Checkmark) FREEDOM (RX):Every 1:00 (10:00)Minute 1: 15 GHDs (or V-ups)Minute 2: 10 Toes to Ring (or…
SCFit – Sat, Mar 21 Warm-up Warm Up Movement Prep/Activation: 8:00 AMRAP100m Easy Jog5 Light Dumbbell Deadlifts5 Up Downs5 Box Step Overs10-second Plank Hold Workout Prep:With Team:2 sets100m Run (building to workout pace)25ft Farmer Carry @ workout feel2 Burpee Box Get Overs Workout Spearmint (AMRAP – Rounds and Reps) FREEDOM (RX)Teams of 325:00 AMRAPPartner 1:…
SCFit – Fri, Mar 20 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP30-second Easy Machine25ft Lizard Crawl10 PVC Pass Throughs5 PVC Muscle Snatches5 PVC Overhead Squats5 Scap Pull Ups Workout Prep:2 Sets3 Overhead Squats (building to workout weight)3 Pull Ups or modification1 Wall Walk Strength/Accessory Power Snatch + Snatch Balance (Weightlifting Variable Reps & Sets) CYCLING (SNATCH)Every…
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:…