Workout of the Day

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

Sunday 151004


Rest Day

Saturday 151003


Strength:

15 min to establish 1RM C & J

Met Con:

2 RFT-

100 DUs

40 KB Swings, 70/53 lbs.

20 Pistols, alternating

10 MUs

Happy Birthday Lindsey!!!

 

Friday 151002


Oly:

Snatch Balance

7 x 2, @ 75% 1RM Snatch

Skill:

5 Rounds-

Max Ring L-sit Holds

Rest as needed between rounds.

Met Con:

For time-

Row 1000m

Rest 2 min

Row 500m

Rest 1 min

Row 250m

VZM.IMG_20151001_203829

Thursday 151001


Strength:

Front squat

5 x 3, across

Met Con:

3 Rounds, score is total reps

Min 1: Snatch, 120/85 lbs.

Min 2: HR Push Ups

Min 3: Back Rack Lunge, 120/85 lbs.

Min 4: Pull Ups

Min 5: Rest

VZM.IMG_20150930_181534

Wednesday 150930


Strength:

4 Rounds-

5-10 Strict Pull Ups (sub seated bar pull ups)

Met Con:

"I Heart My Ball Friend"

3 RFT-

400m Run w/ Med ball

25 Wall balls

25 Ball Slams

25 Burpees

(30 min cap)

VZM.IMG_20150929_220722

Tuesday 150929


Skill:

3 Rounds-

Max Unbroken HSPUs/ HR Push Ups

Rest 2:30

Met Con:

For time-

10 Deadlift, 275/185 lbs.

50 DUs

8 Deadlift, 275/185 lbs.

50 Dus

6 Deadlift, 275/185 lbs.

50 DUs

4 Deadlift, 275/185 lbs.

50 DUs

2 Deadlift, 275/185 lbs.

50 DUs

VZM.IMG_20150928_200446

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#