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5/22/2020 0 Comments

Workout At Home Saturday 200523

We've got a fun, skill session workout planned for you this weekend. This one comes from our friend Oleksiy Torokhtiy. You have the choice to do the skill session on Saturday and REST Sunday, or REST Saturday and do the skill session on Sunday. Either way, be sure to have a full day of rest.


Notes

For this workout you will need something to stand on like an old phone book or a piece of 2x4 and a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. 

Workout at Home #7 / Cluster

00:09 - CALF RAISE
02:09 - GAKK SQUAT
04:12 - GOOG MORNING+SQUAT
06:12 - PRESS
08:10 - CLUSTER
11:15 - DEFICIT PUSH UP
​
13:15 - BIRD DOG

Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. ​
0 Comments

5/15/2020 0 Comments

Workout At Home Saturday 200516

We've got a fun, skill session workout planned for you this weekend. This one comes from our friend Oleksiy Torokhtiy. You have the choice to do the skill session on Saturday and REST Sunday, or REST Saturday and do the skill session on Sunday. Either way, be sure to have a full day of rest.


NOTES:

For this workout you will need is a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. 

Workout at Home #6 / Jerk 

00:09 - SPLIT SQUAT
02:09 - GOOD MORNING + SQUAT
04:09 - PRESS
06:09 - THRUSTER
10:09 - ABS
12:09 - PLANK

Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. ​
0 Comments

5/8/2020 1 Comment

Workout At Home Saturday 200509

We've got a fun, skill session workout planned for you this weekend. This one comes from our friend Oleksiy Torokhtiy. You have the choice to do the skill session on Saturday and REST Sunday, or REST Saturday and do the skill session on Sunday. Either way, be sure to have a full day of rest.


NOTES:

For this workout you will need is a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. 

Workout at Home #5 / SNATCH 

00:09 - HIP MUSCLE SNATCH + OHS
02:09 - SNATCH PRESS
04:09 - OVERHEAD SQUAT
06:09 - SNATCH PULL (till power position)
08:09 - MUSCLE SQUAT SNATCH + OHS
10:09 - SNATCH THRUSTER
12:09 - ABS

Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. ​
1 Comment

5/2/2020 0 Comments

Workout At Home Saturday 200502

We've got a fun, skill session workout planned for you this weekend. This one comes from our friend Oleksiy Torokhtiy. You have the choice to do the skill session on Saturday and REST Sunday, or REST Saturday and do the skill session on Sunday. Either way, be sure to have a full day of rest.


NOTES:

For this workout you will need something to stand on like an old phone book or a piece of 2x4 and a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. 

Workout at Home # 4 / Leg Day

00:04 - MUSCLE SQUAT SNATCH
02:00 - GAKK SQUAT
04:05 - HORIZONTAL PRESS
06:05 - SQUAT + JUMP
10:05 - ABS

Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. ​​
0 Comments

4/3/2020 0 Comments

Workout At Home Saturday 200404

We've got a fun, skill session workout planned for you this weekend. This one comes from our friend Oleksiy Torokhtiy. You have the choice to do the skill session on Saturday and REST Sunday, or REST Saturday and do the skill session on Sunday. Either way, be sure to have a full day of rest.

Notes

For this workout you will need something to stand on like an old phone book or a piece of 2x4 and a PVC pipe or broom stick. This video is a follow along video. Once you hit play get ready to work. 
Workout at Home #1 / SNATCH 

00:20 - Gakk SQUAT
01:58 - Hip Muscle SNATCH + Snatch PRESS + Snatch Overhead SQUAT
05:11 - Snatch Drop BALANCE + Snatch Sit PRESS
​
07:13 - Hip Snatch BALANCE
08:06 - Snatch THRUSTER + JUMP
09:58 - ABS
​
12:00 - PLANK
Oleksiy Torokhtiy is a Ukrainian weightlifter, Olympic champion in weightlifting (London, 2012), winner of European and world championships, participant of the Olympic Games (Beijing (2008) and London (2012), Merited Master of Sport, Vice-President of Weightlifting Federation of Ukraine. Post-graduate student of the Kharkiv Aviation Institute. Deputy head of the NOC athletes’ commission. ​
0 Comments

4/1/2020 1 Comment

Workout At Home Thursday 200402

Grab an old back pack 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.

FOR TIME
40-30-20-10
Alt. Jumping Lunges
Backpack Floor Press
Mountain Climbers*

​*Opposite knee to opposite elbow


Notes
We are looking for big sets on the lunges and unbroken on the mountain climbers. Can substitute the backpack for Dummbells

WARM-UP
1 ROUND
:30 Seconds Jumping Jacks
10 Groiners
10 Reverse Lunges
10 Forward Lunges

Then
​1 ROUND
:30 Seconds Jumping Jacks
20 Mountain Climbers
10/10 Split Squats
10 Alt Cossack Squats


1 Comment

3/31/2020 1 Comment

Workout At Home Wednesday 200401

Grab an old back pack 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.

5 ROUNDS FOR TIME
400m Backpack Run
20 Backpack Sumo DL
1:00 Backpack Overhead Hold
​(Score is time)



Notes

Let’s test that overhead shoulder stamina, while under some fatigue! The main focus of today’s workout is that 1:00 Overhead Hold - hello shoulders and midline. See if you can go unbroken for at least the first two rounds ...rest when you must, not when you want to.



WARM-UP

​2 ROUNDS
:30 seconds each
​Jumping Jacks
Air Squats
Shuffle Splits
Push Ups
Sampson Stretch Left
Sampson Stretch Right

Into ...
2 ROUNDS
100m Jog
10 Good Morning
:30 Overhead Hold


1 Comment

3/30/2020 1 Comment

Workout At Home Tuesday 200331

Grab an old back pack 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.

EMOM x 15 MINUTES
MIN 1 - :50 MAX Double-Unders or Air Squats
​MIN 2 - :50 MAX Backpack Lunges
MIN 3 - :50 MAX Plank Rotations
All 3 above is considered 1 round. Perform 5 total rounds totaling 15 minutes. :50 seconds of work each minute resting for :10 seconds
OPTIONAL FINISHER
​
“TABATA”
8 ROUNDS (:20 ON / :10 OFF)*
MOVT 1 - Hollow Rocks
MOVT 2 - Sit-Ups
Alternate between movements. Each movement will be completed 4 times.

Notes

Are you able to keep the same number of reps for all 5 rounds? Do not set the backpack down or come out of that plank during the :50! The Lunges will be your opportunity to catch your breath and lower the heart rate before getting it right back up with double-unders or single-unders.

​
WARM-UP

EMOM x 6 MINUTES
MIN 1 - :50 Single-Unders
MIN 2 - :50 Alt. Lunges
MIN 3 - :50 Plank Hold (:25 in a tall plank on hands; :25 on forearms)*
​*In the second round, switch to alt. Plank rotations
1 Comment

3/29/2020 2 Comments

Workout At Home Monday 200330

Grab an old back pack 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.

AMRAP x 14 MINUTES
​400m Run
20 Backpack Thrusters
10 Burpees Over Backpack

(Score is Rounds + Reps)
OPTIONAL FINISHER
2-3 SETS
10 Arnold Presses
20 Alt. Object Slides
​30 Russian Twists

Notes

Can you keep moving at a constant speed throughout the 14 minutes? This means, coming right in from the run and picking that backpack up; once you complete the Thrusters, place the backpack on the floor and jump down into those Burpees. Just think ... one rep at a time!

Warm-Up

1 ROUND
100m Run
10 Backpack Front Squats
5 Up-Downs over DB
Into ...
1 ROUND
100m Run
10 Backpack Push Press
5 Burpees over DB
Into ...
1 ROUND
100m Run
10 Backpack Thrusters
5 Burpees over DB


​Substitution

You can substitute the backpack for a single dumbbell. Hold the DB horizontal, one DB head in each hand, and get those thrusters done. Set the DB down and do the burpees over the DB.
2 Comments

3/26/2020 1 Comment

Workout At Home Friday 200327

Grab an old back pack 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.

FOR TIME
400m Run
Immediately Into ...
6 ROUNDS
10 Backpack Russian Swing
8 Tuck-Ups w/ Backpack
12 Alt. Jumping Lunges w/ Backpack
Immediately Into...
400m Run
(Score is Time)


Notes

Workout starts and finishes with a run. The run is meant to be fast and just shy of a sprint. Each round is meant to be unbroken so once you start moving, don't stop. The run at the end is meant to be as fast as possible. Work as fast as you can and focus on quick transitions during the 6 rounds of movement.

Warm Up

2 ROUNDS
2:00 Jog
8 Backpack Deadlift
8 Push-up hold plank and tap backpack with each hand
​
8 Alt Jumping Lunges


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Not Free Beer Friday

Normally, we would have free beer Friday. Unfortunately, since the gym is closed that can't happen. However, have no fear! In every effort to support local businesses during this shut down our friends over at Dorcol Spirits now have their Betty beer available at H-E-B at Alon. So, while they too are shut down, support them by heading over to Alon and picking up a six pack or two.
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