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4/30/2020 1 Comment

Workout At Home Friday 200501

​Happy May Day! And, it's Friday y'all...time to FLEX! Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you, and get moving! Don't forget to post your score in the comments.

FULL-BODY STRENGTH
EVERY 2:30 FOR 5 SETS
10 DBL DB Snatch
10 DB Renegade Rows


(Score is Weight)

FULL-BODY SPRINT WORKOUT
AMRAP x 7 MINUTES*
2-4-6-8... DB Devils Press
10-20-30-40... Mountain Climbers


-1:00 Rest-


AMRAP x 7 MINUTES
2-4-6-8... DB Devils Press
10-20-30-40... Mountain Climbers


*Reset to first round at start of the second AMRAP.


(Score is Rounds + Reps)

CORE FINISHER
EMOM x 5 MINUTES
10 DB Slides into Max Plank

Notes
FULL-BODY STRENGTH: For 2:30 by five sets, you'll do 10 DB snatches and 10 renegade rows (each side counts as one rep), then rest for the remaining time repeating for four more rounds. In the DB snatches, set your stance about shoulder width apart and back flat. Aggressively opening your knees and hips to pull the weight up and overhead keeping both DBs close. In the DB renegade rows, maintain a flat back while squeezing legs and glutes to stay steady while driving the DB tight to your side. Do your best to avoid excessive torso rotation.

​Rest about 3-5 minutes before moving on to the Full-Body Sprint.

​FULL-BODY SPRINT: Look out weekend--here we come!! We've got two 7-minute AMRAPs with one minute of rest between each. It's an ascending rep scheme for both movements--2 devil's press and 10 mountain climbers, 4 devil's press and 20 mountain climbers, and so on. You'll start back at round one for the second AMRAP. Goal is to move smooth, stay steady, not sloppy, and then match or beat your rounds and reps for the second AMRAP. Whoa! Tell us how far you get on this one!

WARM-UP
EMOM x 5 MINUTES
5 Sit-Ups
10 Jumping Air Squats
​30 Mountain Climbers
1 Comment

4/29/2020 1 Comment

Workout At Home Thursday 200430​

First things first... HAPPY BIRTHDAY COACH ART!
Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. 
Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget -- post your score in the comments too!

​PUSH X PULL STRENGTH
EMOM x 5 MINUTES
12 DB Floor Press


-1:00 Rest-

EMOM x 5 MINUTES
12 DB Romanian Deadlift
​

(Score is Weight)

PUSH X PULL WORKOUT
ON A 15:00 RUNNING CLOCK
10 ROUNDS
100m Run
20 Air Squats


In the remaining time,

AMRAP of:
7 Hand-Release Push-Ups
​7 DB Thrusters

Notes
PUSH x PULL STRENGTH: Take your time moving through both the floor press and the Romanian deadlifts in this strength workout. If you have lighter dumbbells, move with a 3-second tempo in each direction, up and down. If you have heavier dumbbells, feel free to use one and move at a steady pace throughout the range of motion.

​Rest 2-5 minutes before moving on to the Push x Pull Workout.

PUSH x PULL WORKOUT: We get to pick up the speed a bit with this 15-minute conditioning workout. If unable to run, pick a cardio movement to do for 30 seconds--jumping jacks, jump rope, mountain climbers, etc. Focus on your posture in the air squats. We're looking to complete the first half in about 8-10 minutes. In the remaining time, finish off with the AMRAP. Feel the burn!
​​
WARM-UP
4 SETS
:30 DB Strict Press
:30 Goblet Squats


Into,
AMRAP x 1 MINUTE
Max Alt. V-ups
1 Comment

4/28/2020 1 Comment

Workout At Home Wednesday 200429​

All bodyweight exercises today! Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget to post your score in the comments.

BODYWEIGHT PUMP
3 SETS FOR MAX REPS
1:00 - Pike Hold or HS Hold
1:00 - Crossbody Mountain Climbers
1:00 - Jumping Lunges


-1:00 Rest b/t Sets-

FULL-BODY GRIND WORKOUT
AMRAP x 20 MINUTES
50 Jumping Jacks
25 Burpees
50 Glute Bridge-Ups
25 Up-Downs
50 Lunges
​

(Score is Rounds + Reps)
RECOVERY FLOW
2:00 Slow Walk
1:00 Saddle Stretch (R)
1:00 Saddle Stretch (L)
​1:00 Childs Pose

Notes
BODY WEIGHT PUMP: Get excited for this workout folks! We start off by getting some inversion practice, whether in a pike hold or handstand hold. In both, we're looking to keep straight arms, and a neutral head position. Handstand holds can be done facing towards or away from a wall.

Instead of our usual mountain climbers where we tap the same side knee to same side elbow, take your knee across towards the opposite elbow. Work steady and get into a consistent rhythm. Finish each set with jumping lunges. Start slow if needed then add in the jump.

Rest about 3 minutes before moving on to the Full-Body Grind Workout.

FULL-BODY GRIND: A nice, long AMRAP! Make your body a machine today with each of these five movements. Grind it out!

WARM-UP
AMRAP x 5 MINUTES
12 Jumping Jacks
​12 Lunges
12 Glute Bridge-Ups
1 Comment

4/27/2020 1 Comment

Workout At Home Tuesday 200428

Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

​PUSH X PULL STRENGTH
EVERY 2:30 FOR 5 SETS
10 DB Hang Power Clean
10 DB Front Squats


(Score is load)

PUSH 
X PULL WORKOUT
AMRAP x 5 MINUTES
5 DB Power Clean
5 DB Deficit Push-Up
30 Double Unders


-1:00 Rest-


AMRAP x 5 MINUTES
5 DB Power Clean
5 DB Deficit Push-Up
30 Double Unders


-1:00 Rest-


AMRAP x 5 MINUTES
5 DB Power Clean
5 DB Deficit Push-Up
30 Double Unders


​(Score is Rounds + Reps)

Notes
PUSH x PULL STRENGTH: This is a great time to dial in two movements--the hang power clean and front squat. In each, feel the positions, use power from the legs and hip to move the weight. After completing 10 reps of each, you'll rest the remainder of the time before starting the next set. Range of motion for both should be PAIN FREE. Go heavy if you're able to maintain ideal positions.

​Rest about 3-5 minutes before moving on to the workout.

PUSH x PULL WORKOUT: Gotta love these multiple AMRAPs! We have three 5-minute AMRAPs with 1-minute of rest between each. We're looking to increase the range of both the power cleans and deficit push-ups. Angle the DB heads down to tap the ground while keeping shoulders back, chest open in the power cleans. Think "tap-stand-jump-land." The DB deficit push-ups will also be a great challenge as you work on lowering your chest to the floor. These can be modified to be done without the dumbbells. Use this workout as an opportunity to practice your double unders and/or speedy singles. Get after it, y'all!

WARM-UP
EMOM x 2 MINUTES
30 Mountain Climbers into Max Plank Hold

Into,
EMOM x 3 MINUTES
10 High Knees
10 DB Deadlift
10 Bent Over Rows
1 Comment

4/26/2020 1 Comment

Workout At Home Monday 200427

​Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

FULL-BODY STRENGTH
​
EMOM x 12 MINUTES*
MIN 1 - 6 DB Snatch (R) + 6 DB Push Press (R)
​
MIN 2 - 6 DB Snatch (L) + 6 DB Push Press (L)

*Complete 6 Snatches on the Right Arm immediately into 6 Push Press on the same arm.
FULL-BODY WORKOUT
​
3 ROUNDS FOR MAX REPS
1:00 - DB Thruster
​1:00 - Sit-Ups

1:00 - DB Sumo Deadlifts
1:00 - Tuck Jumps
-Rest 1:00 b/t Rounds-

(Score is Reps)
CORE FINISHER​
AMRAP x 3 MINUTES
20 Slow Hollow Body Flutter Kicks
20 Alt. V-ups

​Into,
AMRAP x 2 MINUTES
Max Plank Hold

Notes
FULL-BODY STRENGTH: In this strength EMOM, we'll be working on single-arm strength today, and we're looking to use a weight that you can do both the snatch and push press before resting the remainder of the minute. Use the power from your legs and hips to quickly drive the weight up and overhead.

​Rest about 3-5 minutes before moving on to the Full-Body Workout.

​FULL-BODY WORKOUT: This workout will definitely get you sweating! We have several weighted/unweighted movement combos with one minute of rest in-between. Identify a load for both the thrusters and sumo deadlifts where you could perform 10+ reps in a row, yet heavy enough to be challenging. Keep form solid and rep count consistent, and smash this workout with intention!

Then, top your workout off with this tummy burning core finisher!


WARM-UP
ON A 5:00 RUNNING CLOCK
400m Run
10 DB Suitcase Lunges
​10 DB Curl to Press
10 Up-Downs
1 Comment

4/23/2020 1 Comment

Workout At Home Friday 200424

​Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

FULL-BODY STRENGTH
3 SETS FOR MAX REPS
1:00 DB Tricep Extensions
1:00 DB Bent Over Rows
1:00 DB Suitcase Calf Raises

​-Rest as Needed b/t Sets-

(Score is Reps)

FULL-BODY SPRINT WORKOUT
AMRAP x 6 MINUTES
6 Up-Downs
6 DB Hang Power Cleans

-1:30 Rest-

AMRAP x 5 MINUTES
5 Up-Downs
5 DB Hang Power Cleans

-1:00 Rest-

AMRAP x 4 MINUTES
​4 Up-Downs
4 DB Hang Power Cleans

(Score is Rounds + Reps)
CORE FINISHER
AMRAP x 5 MINUTES
20 Plank Shoulder Taps
​15 Tuck-ups
20 Deadbugs


Notes
FULL-BODY STRENGTH: It's Flex Friday y'all! Perform as many quality reps as possible for each movement within each minute, then rest as needed before starting the next set. Use a moderate to heavy weight and record total reps.

​Rest about 3-5 minutes before moving on to the Full-Body Sprint.

​FULL-BODY SPRINT: It's full speed ahead for these 3 AMRAPs of up downs and DB hang power cleans that decrease in rep scheme per AMRAP. The up downs will get those hammies burning so make sure to jump tall when receiving the weight in the hang power cleans. Also note that you'll have 90 seconds of rest after the first AMRAP, then just one minute of rest after the second AMRAP. Flex on, friends!

WARM-UP
ON A 5:00 RUNNING CLOCK
200m Run
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
1 Comment

4/23/2020 1 Comment

Workout At Home Thursday 200423

​Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget -- post your score in the comments too!

PUSH X PULL STRENGTH
5 SETS ON A 15:00 CLOCK
10 Tempo DB Strict Press (1111)
10 Tempo DB Good Mornings (1111)
-Rest as Needed b/t Sets-

(Score is Load)

PUSH X PULL WORKOUT
ON A 10:00 RUNNING CLOCK
2:00 Max Plank Hold
2:00 Max DB Deadlifts
2:00 Max DB Push Press
2:00 Max DB Deadlift
2:00 Max Plank Hold

-Rest as Needed-

EMOM x 5 MINUTES
:30 Push-Up + :30 Plank Hold

​(Score is Rounds + Reps)


Notes
PUSH x PULL STRENGTH: It's Tempo Thursday. Move smoothly and see each rep through it's full range of motion.

​Rest 2-5 minutes before moving on to the Push x Pull Workout.

PUSH x PULL WORKOUT: We have five 2-minute intervals of work for as many quality reps as possible. Hang on tight for as long as you can and if needed, break for short 3-5 seconds. Rest as needed before diving into the 5-minute EMOM of push-ups into plank hold. Challenge yourself!
​​
WARM-UP
5 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees

*Both movements = 1 Set
1 Comment

4/21/2020 1 Comment

Workout At Home Wednesday 200422

​All bodyweight exercises today! Grab a neighbor or a friend and invite them to work out with you and just get moving! Don't forget to post your score in the comments.

BODYWEIGHT PUMP
EMOM x 5 MINUTES
10 Mountain Climbers*
10 Push-Ups
Max Plank Hold in Remaining Time
​*L+R = 1 Rep

(Score is Reps)
FULL-BODY GRIND WORKOUT
EMOM x 8 MINUTES
MIN 1 - Max Burpees or Double Unders
MIN 2 - Max Air Squat or Max Lunges

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 - Max Burpees or Double Unders
MIN 2 - Max DB Alt Snatch or DB Swing

-Rest 2:00-

EMOM x 8 MINUTES
MIN 1 - Max Burpees or Double Unders
MIN 2 - Max Squat Hold or Hollow Hold


​*Choose Burpees or Double Unders on each MIN 1. For MIN 2, athlete can either movement they want to perform each round.

Notes
BODY WEIGHT PUMP: We start off this EMOM with mountain climbers. You can touch your knees to your elbows, or land your feet outside of your hands for more of a leg stretch. Don't forget - left and right counts as one rep. Whether on your toes or knees, keep your body as rigid as possible in the push-ups. In the remaining seconds of each minute, hold the plank until the top of the next minute.

Rest about 3 minutes before moving on to the Full-Body Grind Workout.

FULL-BODY GRIND: Choose your own adventure with these 3 heart-racing EMOMs. For minute 1 of each EMOM, you can choose burpees or double-unders. Singles are okay, too. For minute 2, you can do either movement noted, or for funsies mix it up and do both! Go hard and get sweaty!

WARM-UP
AMRAP x 5 MINUTES
100m Run
10 Air Squats
10 Alt. Reverse Lunges
​

RECOVERY FLOW
5:00 Flow Yoga or Stretching*
*Athlete Choice
1 Comment

4/21/2020 1 Comment

Workout At Home Tuesday 200421

​Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

PUSH X PULL STRENGTH
5 SETS ON A 15:00 CLOCK
10 DB Forward Suitcase Lunges
10 DB Power Cleans

-Rest as Needed b/t Sets-

*Goal is to try and perform all reps in each set without putting the DB down

(Score is load)
PUSH X PULL WORKOUT
ON A 15:00 RUNNING CLOCK
5:00 Max Distance Run, Bike, Row or Any Cardio

Immediately into,

AMRAP x 10 MINUTES
21-15-9 DB Front Squat
9-9-9 DB Devil's Press

(Score is Rounds + Reps)

Notes
PUSH x PULL STRENGTH: Get your quads happy with today's strength workout. The goal here is to perform both movements without putting the dumbbells down. Select a relatively moderate-heavy to heavy weights.

​Rest about 3-5 minutes before moving on to the workout.

PUSH x PULL WORKOUT: On a 15-minute running clock, today's workout starts with 5 minutes of a cardio exercise of your choice. At the 5-minute mark, you'll transition directly into a 10-minute AMRAP of dumbbell front squats and devil's presses. The rep scheme starts with 21 DB front squats then 9 devil's presses, 15 front squats then 9 devil's presses, and so on. After completing the third set of 9 devil's presses, start back at the top with 21 front squats until the clock ends. Enjoy!

WARM-UP
EMOM x 5 MINUTES
7 Push-ups into Max Mountain Climbers or Max Double Unders*

*Athlete Choice for "Max" Rep Movement
Start each minute with 7 push ups, then with remaining time in that minute perform athlete choice movement.
1 Comment

4/20/2020 1 Comment

Workout At Home Monday 200420

​Grab a couple of dumbbells, or an old backpack and load it with a few items wrapped in towels for weight. Adjust weight in the backpack as you see fit. Grab a neighbor or a friend and invite them to work out with you and just get moving!!! Don't forget to post your score in the comments.

FULL-BODY STRENGTHEMOM x 5 MINUTES
:30 Max DB "Speed" Floor Press
:30 Max Glute Bridge Hold

-Rest 2:00-

EMOM x 5 MINUTES
:30 Max Single DB Curls
:30 Max Single DB Overhead Hold

​
(Score is Reps)
FULL-BODY WORKOUT
AMRAP x 7 MINUTES
10 Alt. Hang DB Snatch
5/5 DB Push Press
10 Jumping Air Squats

-Rest 1:00-

AMRAP x 7 MINUTES
10 Alt. Hang DB Snatch
5/5 DB Push Press
10 Jumping Air Squats

​(Score is Rounds + Reps)

CORE FINISHER
2 SETS
1:00 Glute Bridge Hold
:30 Single Leg Glute Bridges (L)
:30 Single Leg Glute Bridges (R)

​-1:00 Rest b/t Sets-


Notes
FULL-BODY STRENGTH: Goal for today's floor press is quality movement with a bit of speed. For the dumbbell curls, bend at the elbow and squeeze your bicep at the top. When holding the dumbbell overhead, keep an upright torso and rib cage down.

​Rest about 3-5 minutes before moving on to the Full-Body Sprint.

​FULL-BODY WORKOUT: Work on your coordination with these dumbbell hang snatches and get a good rhythm going. Choose a weight you can hang on to for both the hang snatches and push presses before transitioning to the jumping squats. Hang on and keep the pace today!

WARM-UP
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

-1:00 Rest-

AMRAP x 2 MINUTES
20 Single Unders
​10 Sit-Ups
5 Burpees
1 Comment
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