Workout of the Day

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

Wednesday 150916


Conditioning:

Row

6 x 200m

- rest time equal to that of the row

Met Con:

AMRAP 12:

3 Clean 225/155#

5 Front Squat 225/155#

7 OTB Burpees

Tuesday 150915


Strength:

EMOM x 10

Odd- 5 OH Squats, 80-90% 1RM Snatch

Even- 30 sec. Hollow Body Hold

Met Con:

For time-

100 DUs

10 C2B Pull Ups

80 DUs

10 C2B Pull Ups

60 DUs

10 C2B Pull Ups

40 DUs

10 C2B Pull Ups

20 DUs

10 C2B Pull Ups

(15 min cap)

2015-09-14 21.39.24

Monday 150914


Strength:

10 Rounds

1 High Hang Squat Clean +

1 Front Squat

Met Con:

15 min AMRAP

15 Thrusters 95/65#

400m Run

2015-09-13 21.48.28

Sunday 150913


Rest Day

2015-09-13 17.45.57

Saturday 150912


Strength:

Deadlift

8 x 2, ascending

Met Con:

3 RFT-

21 Weighted step ups, 24/20", 45/35 lbs.

15 HSPU

9 Hang snatches, Round 1- 125/85 lbs, Round 2- 155/105 lbs, Round 3- 165/115 lbs.

2015-09-11 20.12.16

Friday 150911


Skill:

7 Rounds NOT for time-

7 Strict T2B

7 GHD Hip extensions

Met Con:

3 min AMRAP

10 Back squats, 95/65 lbs.

10 HR Push ups

2 min Rest

3 min AMRAP

10 Front squats, 95/65 lbs.

10 HR Push ups

2 min Rest

10 OH squats, 95/65 lbs.

10 HR Push ups

2015-09-10 21.17.23

Thursday 150910


Strength:

Split press

5 @ 50% 1RM Strict Press

5 @ 60% 1RM Strict Press

5 @ 70% 1RM Strict Press

Then-

Split Jerk

4 x 1, ascending

Met Con:

For time-

800m Run

25 Cleans, 165/115 lbs.

75 Wall balls, 20/14 lbs.

(16 min. cap)

2015-09-09 23.32.35

Wednesday 150909


Strength:

Front squat

5 x 3, across

Met Con:

For time-

Accumulate 60 Burpee box jumps 24/20" and 30 Muscle ups.  This may be done in any rep scheme necessary to get all reps as quick as possible.

2015-09-08 19.16.40

Tuesday 150908


Oly Strength:

2 Rounds

2 Snatch @70, 75, 80, 85, 90% 1RM

Met Con:

For Time

1000m Row

20 Push Jerk 135/95#

750m Row

15 Push Jerk 135/95#

500m Row

10 Push Jerk 135/95#

Monday 150907


Happy Labor Day, HSCF Family! Don't forget that we're BBQ-ing post WOD so bring a dish, drinks, and $10 to pay for meat.

the-seven-900x450

Sunday 150906


Buffalo Fitness Festival - Join us at Buffalo Riverworks from 11am to 5pm for a workout! All skill levels are welcome! Cost is $15.

buffalo fitness fest 15

 

Saturday 150905


Strength:

Teams of 3 w/ 1 barbell-

10 min to establish 1RM C&J, for total weight

5 min. break

Met Con:

Teams of 3-

3 Rounds (each athlete completes 1 round, relay style)

500m Row

20 KB Thrusters, 53/35 lbs.

20 Pistols (alternating)

3 Rounds (each athlete completes 1 round, relay style)

500m Row

30 KB Snatches, 53/35 lbs. (alternating)

30 GHD Sit Ups

2015-09-04 08.59.50