SCFit – Wed, Sep 16 Warm-up Warm Up 2 ROUNDS10 Alternating Lateral Bounds (stick the landing)10 Glute Bridge Marches (5 each)10 Air Squats5 Broad Jumps Then Into…2 ROUNDS10 Banded Pull Aparts10 Hollow Rocks10 Kip Swings10 Air Squats Then Into…2 ROUNDS5 Wall Balls (light ball)3 Kip Swings + 3 Knees to ElbowThen..Time Depending.5 Wall Balls (workout…
SCFit – Tue, Sep 15 Warm-up Warm Up EVERY 1:00 FOR 10:00MIN 1 → :45 Easy RowMIN 2 → 10 Air Squats + 10 Alt. Reverse LungesMIN 3 → 8 Up Downs + 4 Box Step UpsMIN 4 → 10 Dead Bugs + 10 Glute BridgesMIN 5 → 8 Light Alt. Dumbbell Deadlifts + 8…
SCFit – Mon, Sep 14 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…2 SETS10 Good Mornings8 Air Squats6 Inchworm + Push Up8 Scap Push Ups10 Alt. Samson Lunges Then Into…1 SET (Empty Barbell)5 Deadlifts5 Clean Deadlifts5 Clean High Pulls5 Hang Muscle Cleans5 Hang Power Cleans5 Front Squats5 Strict Press5 Push Press3 Power Clean + Push Jerk Strength/Accessory…
SCFit – Sun, Sep 13 Warm-up Warm Up 3 Rounds:30 Easy Run10 Banded Pull Aparts10 PVC Pass Throughs10 Samson Lunges10 Dynamic Squat Stretches Workout WORKOUT (Time) FREEDOM (RX)FOR TIME1000m Run100 Push Ups1000m Run200 Air Squats1000m Run(Scored by Time) INDEPENDENCE (Intermediate)FOR TIME1000m Run75 Push Ups1000m Run150 Air Squats1000m Run(Scored by Time) LIBERTY (Beginner)FOR TIME600m Run50 Knee…
SCFit – Sat, Sep 12 Warm-up Warm Up Teams of 2: have partners start in different stationsEVERY 1:00 (12:00)Minute 1: RowMinute 2: 5 Roll and Reach + 10 Glute BridgesMinute 3: 10 Box Step UpsMinute 4: 10 Kettlebell Swings (build to workout weight) Workout WORKOUT (Distance) FREEDOM (RX)TEAMS OF 225:00 AMRAP2000/1800m Row100 Kettlebell Swings (53/35)100…
SCFit – Fri, Sep 11 Warm-up Warm Up 3:00 Easy MachineThen:2 Rounds10 PVC Pass-Throughs10 PVC Around the World (Left/right)10 Dynamic Squat Stretches10 Ring RowsThen:2 Rounds with PVC 3 High Hang Muscle Snatches3 Hang Power Snatch3 Power Snatches3 Overhead SquatsThen: 3 Rounds with Empty Barbell3 Power Snatches3 Overhead Squats4 Up Down Over Bar Workout WORKOUT (Time)…
SCFit – Thu, Sep 10 Warm-up Warm Up 2:00 Jump Rope or MachineThen:2 ROUNDS10 Banded Lateral Steps Each Direction8 Alternating Reverse Lunges10 Dead Bugs10 Banded Pull-ApartsThen:2 ROUNDS20 Double Unders or :20 Practice25ft Single Arm Waiter Walk Right (light)25ft Single Arm Waiter Walk Left (light)5 Empty-Bar Strict Press Strength/Accessory Push Press (Weight) ON 12:00 CLOCK…Build to…
SCFit – Wed, Sep 9 Warm-up Warm Up WITH YOUR PARTNER, ON YOUR RACE ROWER2:00 Easy Row (switch every :30)Then Into…2 ROUNDS10 Alternating Leg Swings (each)10 Glute Bridges10 Banded Pull Aparts5 Inchworms:20 Squat Hold (heels down)Then Into…2 ROUNDS (Each):30 Row-Switch when complete-*Round 1 easy. Round 2 at your turn pace. Workout September Monthly Challenge (Time)…
SCFit – Tue, Sep 8 Labor Day Hours: 8 and 9am ONLY. Warm-up Warm Up 3:00 Continuous MovementEasy JogLateral ShuffleHigh KneesButt KicksThen Into…2 SETS5 Inchworms10 Push-Ups10 Alt. V-Ups10 Walking Lunges15 Quick Line HopsThen Into…1 SET4 Slow Box Step-Ups4 Box Jump + Step Down Slow4 Box Jump + Step Down Fast:20 Plank Hold Strength/Accessory Strength/Skill (Checkmark)…
SCFit – Mon, Sep 7 Warm-up Warm-up 200m Group RunThen Into…2 SET10 Air Squats10 Walking Lunge with Rotation10 PVC Front Rack Good Mornings10 PVC Front SquatsThen Into…1-2 SET (Time Depending)5 Empty Bar Front Squats10 Front Rack Elbow Rotations5 Paused Front Squats (2-sec pause) Strength/Accessory Front Squat (Weight) ON 12:00 CLOCK…Build to a Heavy 8-Rep Front…