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SCFit – Wed, Jan 28 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Machine4 Lunge Matrix3 Tempo Back Squats (empty bar, build up to 50%)5 Ring Rows5 Hand Release Push Ups5 Sit Ups Workout Prep:1 Set10ft Dumbbell Overhead Walking Lunge5 Ring Rows5 Push Ups5 Sit Ups Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 2:00 ×…

SCFit – Tue, Jan 27 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP30-second Easy Row8 Cossack Squats3 Clean Deadlifts (empty bar)3 Hang Muscle Cleans3 Front Squats3 Push Press3 Up Downs-into-3:00Build up on Clean and Jerks Workout Prep:2 sets:100m Row2 Clean & Jerks (moderate)2 Bar Facing Burpees Workout Soldiers and Sailors (Checkmark) FREEDOM (RX):Every 1:00 (10:00)200/175m Row-rest 2:00-Every 1:00…

SCFit – Mon, Jan 26 Warm-up Warm-up Movement Prep/Activation:8:00 AMRAP30-second Machine8 Box Step Ups5 Dynamic Squat Stretches10 Glute Bridges10 Deadbugs4 Deadlifts (empty bar- build in weight, stay under 50%) Workout Prep:2 Set5 Wall Balls2 Box Jump OversRest :45 Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 4 sets3 Deadlifts @ 75% Workout Engine…

SCFit – Sun, Jan 25 Workout Option 1 What is Fitness? (Checkmark) FREEDOM (RX):Every 1:00 (15:00)Minute 1: 30 second Handstand Hold (back to wall)Minute 2: 12 Kettlebell Swings (53/35)Minute 3: 5 Box Jumps (30/24)(Scored by Completion)(KG conv: 22.5/15 KB) INDEPENDENCEEvery 1:00 (15:00)Minute 1: 20 sec Handstand Hold Minute 2: 12 Kettlebell Swings (35/26)Minute 3: 5…

SCFit – Sat, Jan 24 Warm-up Warm Up Movement Prep/Activation: 10:00 AMRAP1:00 Easy Row4 Clean Grip Deadlifts (empty bar)4 Hang Power Cleans (empty bar)20ft Farmer Carry (light)4 Inchworms Workout Prep:3 Set2 Power Cleans (build in weight)10ft Carry (build in weight)100m RowRest :45 Workout Regularly Learn and Play New Sports (Time) FREEDOM (RX): Teams of 24…

SCFit – Fri, Jan 23 Warm-up Warm Up Movement Prep/Activation:Hip Halo Warm Up-into-7:00 AMRAP10 Cossack Squats3 Tempo Back Squats (empty bar, build up to 50%)5 Single Arm Dumbbell Thrusters (each)10 Ring Rows Workout Prep:3 sets4 Thrusters (build in weight)4 Pull UpsRest :45*Get the heart rate up before going into this workout Strength/Accessory Back Squat (Weight)…

SCFit – Thu, Jan 22 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into5:00 AMRAP30-second Easy Bike20 Single Unders4 Strict Press (empty bar – build in weight, stay under 50%) Workout Prep:2 sets5/4 Cal Bike10 Double UndersRest :45 Strength/Accessory Shoulder Press (Weight) Every 2:00 × 44 Shoulder Press @ 65% Workout Pukie (2 Rounds for reps) FREEDOM (RX):2…

SCFit – Wed, Jan 21 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP5 Roll and Reach10 Glute Bridges4 Deadlifts (empty bar- build in weight, stay under 50%)5 PVC Hang Muscle Snatches4 Inchworms5 Hanging Knee Raises Workout Prep:2 sets4 Toes to Bar1 Wall Walk4 Hang Power SnatchRest :45 Strength/Accessory Deadlift (Weight) Every 2:30 × 44 Deadlifts @ 70%…

SCFit – Tue, Jan 20 Warm-up Warm-up Movement Prep/Activation:8:00 AMRAP200m Easy Row5 Inchworms5 Up Downs over Bar10 Bird Dogs10 Cat Cows Workout Prep:1 Set4 Burpee Over Rower5/4 Cal Row Workout Fitness in 100 Words (Time) FREEDOM (RX):As few sets as possible to finish (max 8 sets)AMRAP 2:0075 Lateral Burpee Over Bar100/80 Calorie Row-rest 1:00 between…

SCFit – Mon, Jan 19 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP4x50ft Shuttle Runs10 Banded Pass Throughs5 Dynamic Squat Stretches10 Cossack Squats4 PVC – empty bar Muscle Snatch4 PVC – empty bar Overhead Squats-into-2:00Build up to opening weight Workout Prep:1 Set5 Wall Balls4 Shuttle Runs6 V-UpsRest :45 Strength/Accessory Power Snatch + Overhead Squat (Weightlifting Variable Reps &…