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3/25/2020 1 Comment

Workout At Home Thursday 200326

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 - 20 Backpack Thrusters
MIN 2 - 10 Burpees Over Backpack
MIN 3 - 15 Backpack Sit-ups
(No Measure)

OPTIONAL FINISHER
2-3 SETS
MAX Reps Bent Over Back Pack Rows
-:30 Rest-
MAX Reps Push-Ups
-1:00 Rest b/t Sets-
(No Measure)


Notes

Tough EMOM today with movements that are going to jack that heart rate up. The thrusters need to be fast from the start. Get them done UNBROKEN! When you get to the burpees over the backpack they need to go non-stop so find a manageable pace. You should be aiming to finish under :50 seconds on both the thrusters and burpees. The sit-ups are meant to be unbroken as well. These should give you a chance to get your heart rate down a bit but after the first two rounds this will really start to fatigue your midline. If they get too tough, do them without the backpack. The reps can be scaled back as these will be tough to maintain for some but the goal should be a challenging, yet a sustainable pace.

Warmp Up


EMOM x 9 MINUTES
​Work for the designated amount of time and rest the remaining time each minute.
Min 1 -- :45 Jog (:15 Rest)
Min 2 -- :30 Up-Downs (:30 Rest)...etc
Min 3 -- :30 Tuck Hold
Min 4 -- :30 Run
Min 5 -- :30 Easy Slow Burpees
Min 6 -- 10 Alt Tuck-Ups
Min 7 -- :15 Sprint
Min 8 -- :30 Fast Burpees
Min 9 -- 10 Alt. V-Ups



1 Comment

3/24/2020 1 Comment

Workout At Home Wednesday 200325

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.

EVERY 2:30 FOR 6 SETS*
12 Backpack Clean & Jerk
12 Backpack Overhead Alternating Lunge
24 Mountain Climbers
​(Score is Time Each Set)

​*Perform one set every 2:30 minutes for 6 sets. If you finish the 48 reps in 1:30 then rest the remaining time.

Notes

Go into this workout with a sprint-like mentality, in order to get as much rest as possible. The goal is to see how well we can maintain times for all six sets. Make sure the Backpack weight is doable for unbroken Clean & Jerks and Overhead Lunges! However, going unbroken may not be the best strategy in today’s workout. Notice that immediately after the Clean & Jerks are the Overhead Alt. Lunges. For some, one strategy that might work best is to do 10 or 11 of the 12 Clean & Jerks, set the Backpack down to shake out the arms. After a brief rest, finish the last one or two Clean & Jerks, and then keep the Backpack overhead to move directly into the lunges.

Warmp Up

2 ROUNDS
20 Jumping Jacks
20 Push-up Plank Shoulder Taps
20 Alt. Bodyweight Lunges*

*Perform these bodyweight, but extend both arms overhead to practice pressing up, with arms locked out as you perform alternating lunges 

Into ...
2 ROUNDS
20 Jumping Jacks
12 Backpack Deadlift
12 Backpack Push Press
12 Backpack Front Rack Alt. Lunges
1 Comment

3/23/2020 1 Comment

Workout At Home Tuesday 200324

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
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Backpack Ground 2 Overhead
*Optional to wear Backpack for full workout
​(Score is Time)

Notes

*Athlete Goal* – This is what we have been building up to all month long! Consider this workout a sprint to the finish line. We want to see quick transitions from movement to movement. If you want to have extra work, rest for 3-5 minutes after you finish, and repeat to try and match the same time!
Warm Up

1 ROUND
:30  Jog
8 Slow Air Squats (:03 seconds on the way down)
8 Tuck-Ups or Single Leg V-Ups
8 Scap Push-Ups
:20 Plank On Elbows
:20 Hollow Position Hold
Into ...
​1 ROUND
:45 Run
10 Air Squats
10 Hollow Rocks
10 Knee Push-Ups
10 Bent Over Rows With Backpack


1 Comment

3/22/2020 1 Comment

Workout At Home Monday 200323

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 10 MINUTES
3-6-9-12-15... etc. until time is up.
Up-Down + Tuck Jump
Backpack Push Press
Backpack Front Squat
​(Score is Rounds + Reps)

OPTIONAL FINISHER
2-3 SETS
8/8 Single Arm High Pull*
8 Calf Raises on Elevated Surface
:45 Tuck Hold
​*Fast pull up, slow lower down


NOTES

*Athlete Goal* – How far can you go unbroken with this workout? This one is about moving fast but still hitting your movements with quality. It'll be a quick 10 minutes once you hit that half way point. Keep moving and push through until the end. Hello legs!

Warm Up

AMRAP x 5 MINUTES 
8 Alt. Step-Ups or Bodyweight Lunges (step up to your couch or a chair)
6 Backpack Strict Press
10 Mountain Climbers (each leg)
1 Comment

3/21/2020 2 Comments

Workout At Home Sunday 200322

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. ​

2 ROUNDS FOR TIME
400m Run (see Notes)
20 Backpack Up-Down
​30 Backpack Front Squats
400m Run
20 Backpack Cleans (Power or Squat)
30 Backpack Ground to Overhead
-16:00 Hard Cap-
(Score is Time)
OPTIONAL FINISHER
FOR RECOVERY*
3:00-5:00 of Flow Stretching...
​*Flow through what feels right:
Up-Dog or Cobra
Down-Dog
Cat/Cow
Child's Pose
Saddle

​Notes

*Athlete Goal* – Steady pace through these movements. Perfect form moving the Backpack under fatigue. Today is all about building capacity under load.

Warm Up
2 ROUNDS
20 Jumping Jacks
10 Up Down
20 Stationary High Knees
10 Backpack Deadlifts
20 Mountain Climber
10 Backpack Shoulder Presses

If weather does not permit a Run, you can substitute 1 min of fast Air Squats or Burpees to get the heart pumping.
2 Comments

3/20/2020 2 Comments

Workout At Home Saturday 200321

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
15-12-9
Push-Ups
Backpack Sumo Deadlift High Pulls
Backpack Thrusters
Then
-1:00 Rest -
Then
9-12-15
Backpack Thrusters
Backpack Sumo Deadlift High Pulls
​Push-Ups

-14:00 Hard Cap-
​(Score is Total Time)

Notes:

*Athlete Goal* – Keep a consistent pace through this Push/Pull metcon, breaking down the mental barrier entering the second half of this workout. Steady pace through the Backpack Thrusters, unbroken on the Backpack SDLHP, and have a plan for breaking up the Push-Ups to keep intensity high.

Warm Up
1 ROUND
10 Scap Push Ups
10 Backpack Deadlifts
5 Up Downs
Into...
1 ROUND
8 Knee Push Ups
8 Backpack Upright Rows
8 Jump Squats
Into...
1 ROUND
6 Push Ups
8 Russian Backpack Swings
10 Burpee with a high jump and reach for the sky/ceiling!!!


2 Comments

3/19/2020 2 Comments

Workout At Home Friday 200320

Tips for todays workout have been provided by our extended CrossFit family over and NCFit. 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. ​

Every Minute On The Minute for 15 Minutes
MIN 1 - :45 Max Run for Distance
MIN 2 - 10 Backpack Devil's Press
MIN 3 - 20 Alt Reverse Backpack Lunges
Then
Options Finisher
2 Sets
:45 Left Side Plank Hold
:15 Rest
:45 Right Side Plank Hold
:15 Rest
:45 Glute Bridge Hold
:15 Rest
Notes:

WARM-UP
Every Minute On The Minute For 6 Minutes
Min 1 -- Jumping Jacks
Min 2 -- Slow Burpees
Min 3 -- Alternating Lunges
Min 4 -- Mountain Climbers
Min 5 -- 10 Fast Burpees

​If it is raining outside, stationary jogging high knees or jump rope can be substituted for the run.
​Be sure to leave your score in the comments.


2 Comments

3/19/2020 0 Comments

Workout At Home Thursday 200319

Rest Day
​
Go outside, ride a bike, take a walk, call or FaceTime a friend.
​Support local restaurants like:

Sweet Yams Organic Restaurant
210-229-9267
282 N Cherry
San Antonio, TX 78202
11a - 4p Tuesday thru Saturday
Call ahead for your order.

We recommend the Lemon Garlic Chicken or the Salmon with greens.

​Click below to:
Visit them on IG
Buy a gift card online


As a reminder to all members, If you DO NOT own gym equipment, we are going to loan out equipment today, Thursday March 19th, from 5pm until 7pm. Members can come and pick up a sandbag, kettlebell or a dumbbell from the gym.  We will have a loan agreement for the equipment so that once the gym re-opens, you'll return the equipment (damage free). If you can not make the 5pm to 7pm time frame email info@cfunchained.com to make an arrangement.

Picture
Remember to take precautions to help prevent the spread of COVID-19. One of the ways is to:
Clean your hands often.
  • Wash with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.
  • If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.
  • Avoid touching your eyes, nose, and mouth with unwashed hands.
For more information on how to protect your self visit: How To Protect Yourself at the CDC Website
0 Comments

3/18/2020 2 Comments

Workout At Home Wednesday 200318

These workouts are designed to keep you moving while quarantined due to the COVID-19 pandemic. These can be performed in your garage or your living room. You can also do these outside as well. Grab a neighbor or a friend and invite them to work out with you and just get moving!!!

5 SETS
:20 MAX Distance Run
:40 Recovery Jog
-No Additional Rest b/t Sets-

-Rest 2:00-

AMRAP x 7 MINUTES
10 Backpack Ground to Overhead
10 Backpack Strict Press
100m Run w/Backpack

Notes:

​Grab an old back pack and load it with a few items wrapped in towels for weight. Adjust weight in backpack as you see fit. Be sure to post your scores in the comments!!
2 Comments
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Unchained Alternative Fitness
621 Chestnut St
San Antonio, TX 78202
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