Workout of the Day

Improve your overall fitness & quality of life with our daily programming

Monday 150928


Strength:

8 Rounds-

1 Hang Squat Clean + 1 Front Squat, ascending (all should be heavy)

Met Con:

3 Rounds-

AMRAP 4

6 OH Squats, Round 1- 115/75, Round 2- 135/95, Round 3- 155/115 lbs.

9 T2B

12 Box Jumps, 24/20"

2 min Rest 

VZM.IMG_20150927_225436

Sunday 150927


Rest Day

Congratulations to all of our competitors at WOD Wars IV

Saturday 150926


Closed for WOD War IV! Come out to support our HSCF athletes!!!

wwIV
Athletes Unleashed
3689 California Road, Warehouse B
Orchard Park, NY

Friday 150925


Oly:

EMOM x 8

1 Snatch Grip Deadlift + 1 Snatch Jump Shrug + 1 Power Snatch, 60-80% 1RM Snatch, ascending

Met Con:

2 RFT-

10 Turkish Get Ups, Right Arm, 53/35 lbs.

10 Burpees

10 Goblet Squats, 53/35 lbs.

10 Turkish Get Ups, Left Arm, 53/35 lbs.

10 Burpees

10 Goblet Squats, 53/35 lbs.

WOD WAR IV Athletes: If you'd like to do an active recovery workout today, there will be one posted in the gym. 

2015-09-24 21.37.19

Thursday 150924


Skill:

15 min. of handstand work

(Tripod, headstand hold, handstand hold, walk, etc...get upside down)

Met Con:

For time-

500m Row

3 Rounds-

6 C&J, 145/105 lbs.

12 Box Jumps, 24/20"

500m Row

3 Rounds-

6 OH Squats, 145/105 lbs.

12 GHD Sit Ups

500m Row

2015-09-23 23.11.03

Wednesday 150923


Oly Skill:

3 Position Squat Clean

10 x 2, 65% 1RM

- Pause below knee, above knee,and at power position

Met Con:

AMRAP 10

10 S2OH 135/95#

10 KB Swings 70/53#

Tuesday 150922


Skill:

8 Rounds-

40 sec. Max rep DUs

20 sec. Rest

* Score is round with lowest reps.

Met Con:

4 RFT-

20 Wall Balls, 20/14 lbs.

400m Run

5 Bar MUs/ 10 C2B Pull Ups/ 15 Pull Ups (choose your own adventure)

Monday 150921


Strength:

Back squat

-slow descent with pause at the bottom

7 x 3, across

Met Con:

AMRAP x 3

Snatches, 80% 1RM

2 Min Rest 

AMRAP x 3 

Snatches, 70% 1RM 

2 Min Rest 

AMRAP x 3 

Snatches, 60% 1RM 

2015-09-20 21.48.26

Sunday 150920


Rest Day

2015-09-18 12.51.26

Saturday 150919


Teams of 3:

AMRAP x 15

6 Rope Climbs

12 Strict Pull Ups

24 Double KB Snatches, 35/26 lbs.

*KBs cannot touch ground for the entire 15 min.

5 min Rest

AMRAP x 15

Max Distance Team Sled Push

* Men start with 90 lbs. on sled, women 50 lbs. Every 5 minutes, men add additional 90 lbs., women an additional 50 lbs.

2015-09-18 21.23.14

Friday 150918


Strength:

Good morning

5x7

Met Con:

3 rounds

5 Deadlift 315/225#

10 box jumps 30/24"

15 HSPUs 

Thursday 150917


Skill: 

EMOM x 8

1 Power Snatch + 1 OH Squat + 1 Squat Snatch @ 65% 1RM Snatch 

Met Con:

EMOM x 20 

Min 1: 5 Stone to Shoulders, 115/95 lbs.

Min 2: 10 Ring Dips 

Min 3: 15 GHD Sit Ups 

Min 4: 15 Wall Balls, 20/14 lbs.

Min 5: Rest 

2015-09-16 23.26.24