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Posted: December 12, 2017

Wednesday, 13th December

Unicorn Daily Challenge

Alternating OTM x 10 (5 Rounds)

Even Minutes – 15 Wallballs (20/14)
Odd Minutes – 5 Hang Power Cleans
Aim is to build to a heavy five-rep hang power clean by the end of the six rounds.

Warm-up

15-12-9:
Calorie Bike or Row
AbMat Sit-Ups
Slow Air Squats

9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Deadlifts

5-3-1
Empty Bar Pausing Front Squats
Walkouts (Video)

5 Hang Muscle Cleans (empty BB)
5 Hang Power Cleans (empty BB)

Gymnastics: Strict Handstand Push-ups

3 Rounds, resting 2:00 between:

17% of Benchmark
15% of Benchmark
13% of Benchmark
11% of Benchmark
9% of Benchmark

Aim is to rest *as little as possible* between sets. But, we must come off the wall after each completed set.

Wiped Clean

5 Rounds, Every 4:00:

30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (135/95)

Score is slowest round.

Posted: December 11, 2017

Tuesday, 12th December

Unicorn Daily Challenge

7 Sets, Not for Time:

10-20s L-Sit
7 Pausing Hip Extensions

On the pausing hip extensions, pause both in bottom of the repetition (stopping momentum), and at the top (parallel body to the floor) for a full 2 seconds on each end.

Warm-up

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side (Video)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
2 Power Snatches
5 Pausing Overhead Squats
3 Hang Squat Snatches

Strength: Snatch Complex

Power Snatch + Overhead Squat + Squat Snatch
Athlete’s choice on “touch and go” or by dropping and resetting.
6 Sets, On the 1:30:

Set #1 (On the 0:00) – 60%

Set #2 (On the 1:30) – 64%

Set #3 (On the 3:00) – 68%

Set #4 (On the 4:30) – 72%

Set #5 (On the 6:00) – 76%

Set #6 (On the 7:30) – 80%

Over and Out

For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Posted: December 10, 2017

Monday, 11th December

Unicorn Daily Challenge

Option A – Ring Muscle-Ups

4 Rounds:
22% of benchmark total Ring Muscle-Ups
15 GHD Sit-Ups
5 Deadlifts
Rest 2:00

Option B – Gymnastic Strengthening

4 Rounds:
Max Strict Ring Dips in :30s
15 GHD Sit-Ups
5 Deadlifts
Rest 2:00

Aim to start in the area of 60-65% of your estimated/current 1RM, increasing by roughly 5% on each round.

Warm-up

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 AbMat Sit-Ups
:30s second Samson Stretch each side (Video)
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 AbMat Sit-Ups
1:00 Moderate Bike or Row

3 Rounds:
:20s Jump Rope Reps (Singles or Doubles)
7 Good Mornings
7 Air Squats

Full Circle

For time:

1,500 Meter Row
100 Double-Unders
30 Calorie Assault Bike
100 Double-Unders
1,500 Meter Row

Posted: December 7, 2017

Friday, 8th December

Unicorn Daily Challenge

Every 3:00, complete 15 GHD Sit-Ups (total of 60). Clock continues to run as we complete these repetitions towards the 15:00 total.

On the 3:00 – 15 GHD Sit-Ups
On the 6:00 – 15 GHD Sit-Ups
On the 9:00 – 15 GHD Sit-Ups
On the 12:00 – 15 GHD Sit-Ups

Warm-up

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
4 Spidermans, each side (Video)
5 Wall Squats (Video)

A) 2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Air Squats

Strength/Gymnastics:

OT2:00 x 5 Rounds
2 Back Squats
4 Bar Muscle-Ups (4 Strict C2B/4 Strict Pull-ups)
2 Back Squats

Set #1 (On the 0:00) – 70% of 1RM Back Squat

Set #2 (On the 2:00) – 73% of 1RM Back Squat

Set #3 (On the 4:00) – 76% of 1RM Back Squat

Set #4 (On the 6:00) – 79% of 1RM Back Squat

Set #5 (On the 8:00) – 82% of 1RM Back Squat

Heartbreak Kid

3 Rounds:
10 Front Squats (165/110)
20 Chest to Bar Pull-Ups
50 Double-Unders

Posted: December 6, 2017

Thursday, 7th December

Unicorn Daily Challenge

 

Warm-up

Mobility

Dynaimc

Switch Gears

8 Rounds of :20 On / :10 Off:

(8 Rounds of each movement)

Kettlebell Swings (53/35)
Bike 
Sit-Ups
Shuttle Sprints (10m distance)

Score will be lowest round of reps of each movement.

Posted: December 5, 2017

Wednesday, 6th December

Unicorn Daily Challenge

On the 2:00 x 5 Sets:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

Set #1 (On the 0:00) – 1 Complex @ 60% of 1RM CJ
Set #2 (On the 2:00) – 1 Complex @ 65% of 1RM CJ
Set #3 (On the 4:00) – 1 Complex @ 70% of 1RM CJ
Set #4 (On the 6:00) – 1 Complex @ 75% of 1RM CJ
Set #5 (On the 8:00) – 1 Complex @ 75% – 80% of 1RM CJ

Warm-up

15-12-9:
Calorie Bike or Row
AbMat Sit-Ups
Slow Air Squats

9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Deadlifts

5-3-1
Empty Bar Pausing Front Squats
Walkouts (Video)

Strict Handstand Push-ups

3 Rounds, resting 2:00 between:

Aim is to rest *as little as possible* between sets. But, we must come off the wall after each completed set. Let’s train the transition to and from the wall.

15% of Benchmark
13% of Benchmark
11% of Benchmark
9% of Benchmark
7% of Benchmark

Sky Hook

3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Presses
Rx – 95/65

We are looking for a true push press today – no redip beneath the bar.

Posted: December 4, 2017

Tuesday, 5th December

Unicorn Daily Challenge

Not for Time, but for Quality.
3 Rounds:
30 Second GHD Hold (Video)
30 AbMat Sit-Ups

Warm-up

30 Calorie Light Bike or Row
5-4-3-2-1:
Spiderman and Reach, each side
Russian Baby Makers

20 Calorie Light Bike or Row
20 AbMat Sit-Ups
20s Reverse Lunge and Reach, each side

10 Calorie Light Bike or Row

Half and Half

8 Rounds, On the 3:00:

21/15 Calorie Row
100 Meter Wreckbag Run (50/35)

Bike Conditioning

3 Rounds:
1:00 On, :30s Off
:30s On, :15s Off
:15s On, 1:30 Off

Posted: December 3, 2017

Monday, 4th December

Unicorn Daily Challenge

Option A – Ring Muscle-Ups
On the 2:00 x 7 Rounds (14 Minutes):
Hang Power Snatch + Overhead Squat + Squat Snatch
“X” Ring Muscle-Ups (based off “Gymnasty” Ring MU benchmark).

 

Round #1 (On the 0:00)
1 Snatch Complex @ 65% of 1RM Snatch + 13% Ring Muscle-Ups

Round #2 (On the 2:00)
1 Snatch Complex @ 69% of 1RM Snatch + 13% Ring Muscle-Ups

Round #3 (On the 4:00)
1 Snatch Complex @ 72% of 1RM Snatch + 13% Ring Muscle-Ups

Round #4 (On the 6:00)
1 Snatch Complex @ 75% of 1RM Snatch + 13% Ring Muscle-Ups

Rounds #5, 6, and 7 (On the 8:00, 10:00 and 12:00)
Either hold across at the snatch weight, or continue to build as you see fit to a heavy complex for the day. Recorded score below will be your heaviest snatch complex.

Option B – Gymnastic Strengthening
On the 2:00 x 7 Rounds (14 Minutes):
Hang Power Snatch + Overhead Squat + Squat Snatch

 

Round #1 (On the 0:00)
1 Snatch Complex @ 65% of 1RM Snatch + 10 Ring Swings (Video)

Round #2 (On the 2:00)
1 Snatch Complex @ 69% of 1RM Snatch + 7 Swinging Horizontal Ring Rows (Video)

Round #3 (On the 4:00)
1 Snatch Complex @ 72% of 1RM Snatch + 7-10 Strict Ring Dips

Round #4 (On the 6:00)
1 Snatch Complex @ 75% of 1RM Snatch + 10 Ring Swings (Video)

Round #5 (On the 8:00)
1 Snatch Complex @ 75%+ of 1RM Snatch + 7 Swinging Horizontal Ring Rows (Video)

Round #6 (On the 10:00)
1 Snatch Complex @ 75%+ of 1RM Snatch + 7-10 Strict Ring Dips

Round #7 (On the 12:00)
1 Snatch Complex @ 75%+ of 1RM Snatch + Max Effort Strict Pull-Ups

Either hold across at the snatch weight (75%), or continue to build as you see fit to a heavy complex for the day. Recorded score below will be your heaviest snatch complex.

Warm-up

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side (Video)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches
3-5 Strict Ring Dips

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
2 Power Snatches
5 Pausing Overhead Squats
3 Hang Squat Snatches
1-3 Ring Muscle-Ups (or ring dips)

Strength: Overhead Squats

In 12:00

Build to a heavy set of 3 overhead squats.

Four Thirty

AMRAP 20:
30 Alternating Dumbbell Power Snatches (50/35)
30 Box Jumps (24″/20″)
30 Wallballs (20/14)
30 Toes to Bar

Posted: November 30, 2017

Friday, 1st December

Unicorn Daily Challenge

Accumulate 2:00 in an L-Sit
*Every break, complete 7 Kipping Handstand Pushups

Warm-up

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”

5 Walkouts

5 Air Squats

10 Barbell Good Mornings

5 Romanian

5 Deadlifts

10 Push-ups

Strength: Deadlifts

We are looking to start with the bar just below the knee-cap.

7 Sets of 2 Deadlifts every :90 seconds.

Set #1 – 65% of estimated 1RM DL
Set #2 – 70% of estimated 1RM DL
Set #3 – 75% of estimated 1RM DL
Set #4 – 80% of estimated 1RM DL

Sets #5, 6 and 7 – Increase by feel. We can stay at 80%, or choose to climb in our final three sets.
Purely for tracking below, enter your final completed set.

Tsunami

On the 4:00 x 5 Rounds:

21/15 Calorie Row
12 Deadlifts (185/135)
9 Barbell-Facing Burpees

Score is our slowest time across all (5) rounds.

Posted: November 29, 2017

Thursday, 30th November

Unicorn Daily Challenge

4-3-2-1 
On Assault Bike

Rest half the time you work. (4 minutes work, 2 minutes rest)

Warm-up

Mobility

Dynamic

Hindsight

AMRAP 20:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Kettlebell Hang Squat Cleans (53’s/35’s)

Alternative for BMU:
7 Chest to Bar Pull-ups
7 Pull-ups
7 Jumping Pull-ups
7 Ring Rows

Alternative for HSPU:
Add an Abmat
KB Push Press

Posted: November 28, 2017

Wednesday, 29th November

Unicorn Daily Challenge

20 Minute Restorative Effort

Conversational pace, throughout. 

Warm-up

3 Rounds:
10 Calorie Light Bike or Row
3 Spiderman and Reach, each leg (Video)
6 Slow Scap Retractions (Video)
9 AbMat Sit-Ups
12 Air Squats
15 Double-Unders

Barbell Warmup with an empty barbell (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Johnny

1,200 Meter Run
Directly into…
   3 Rounds:
   19 Toes to Bar
   87 Double-Unders
   7 Hang Power Snatches (135/95)
Directly into…
Cashout: 1,200 Meter Run

Johnny, the son of a long time member at CFNE, passed away 10 years to the date. Johnny had a giving soul, where he showed little ego and lots of humility, caring, and kindness.  Life was not always easy, but that did not slow him down.  In fact, Johnny became an amazing athlete, defying the odds.
This workout reflects many aspects of Johnny’s life.  He was born in 1987, which is why we have an 87 double-unders.  He then lived 19 years and passed away in 2007, which is represented by the 19 toes to bar and the 7 power snatches.  Running a total of 2400m (or rowing, weather permitting), where the total feet run represents the number of days in Johnny’s life.
The specific exercises are based on many aspects of Johnny’s sports life, as the run represents his training for the Boston Marathon in 2007, the snatch epitomizes the technicality of his studies where he was attending Harvard, the double-unders represent bumps skiing which was one of Johnny’s favorite sports, and the toes to bar represent all the fun he had as a kid in the playground.
“RAK” Cash-Out
1 RAK: One Random Act Of Kindness
1.     Someone/people you don’t know today
2.     No benefit to you (other than you feeling good for what you did)
3.     Makes at least one person’s life easier for a minute, an hour, a day, or more
We very easily can take for granted what we have. This “RAK” cashout shares our fortunes, bringing about a better day to someone out there. Be the change you want to see in this world.

Posted: November 27, 2017

Tuesday, 28th November

Unicorn Daily Challenge

3 Giant Sets:
20 GHD Sit-Ups
25 Hollow Rocks (Video)
30 Abmat Sit-Ups

Rest 2-3 Minutes between sets.

Warm-up

15-12-9:
Empty Bar Good Mornings
AbMat Sit-Ups

12-9-6:
Calorie Bike (or Row)
Reverse Lunge and Reach (Samson Stretch) – 1s Pause

9-6-3:
Empty Barbell Deadlift
Empty Barbell Hang Power Clean

3 Rounds, gradually building in both loading on the bar, and an intensity. Rest as needed between. Aim is to be at our working weight for the day by the final round.
5 Power Cleans
5 Barbell-Facing Burpees

Skill: Strict Handstand Push-ups

3 Sets, resting 2:00 between:
Aim is to rest *as little as possible* between sets. But, we must come off the wall after each completed set. Let’s train the transition to and from the wall.

13% of Benchmark

11% of Benchmark

9% of Benchmark

7% of Benchmark

5% of Benchmark

"BLUED UP"

5 Rounds:
10 Power Cleans (115/80)
10 Bar-Facing Burpees

Posted: November 26, 2017

Monday, 26th November

Unicorn Daily Challenge

With a 7:00 Running Clock:

Build to an 8RM Thruster (from the ground)

Following, between the minutes of 7:00-12:00, complete:

2 Sets of 5 Thrusters @ 85% of today’s 8RM

Warm-up

1:30 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC OHS
:30s second Samson Stretch each side (Video)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into…

1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations

Into…

:30s Fast Bike or Row
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts
5 Thrusters

Gymnastic Pulling

Option A

Every 4:00 for 12:00 (3 Rounds):

16% Ring Muscle-Ups
30 Double-Unders
13% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups

Option B

Alternating OTM x 10 (5 Rounds):
Even Minutes – 4 Strict Pull-ups + 4 Strict Ring Dips
Odd Minutes – 40 Double-Unders

"IEKCAJ"

1 Round:
30 CTB Pull-Ups
50 Thrusters (45/35)
70/50 Calorie Row

Posted: November 21, 2017

Wednesday, 22nd November

Unicorn Daily Challenge

Push Jerk Skill

Every 90 Seconds x 6 Sets:
1 Pausing Jerk Drive + 2 Push Jerks

Set #1 – 1 Complex @ 45% of 1RM
Set #2 – 1 Complex @ 50% of 1RM
Set #3 – 1 Complex @ 55% of 1RM
Sets #4, 5, and 6 – 1 Complex @ 60% of 1RM

Warm-up

2 Rounds:
10 Calorie Light Bike or Row
4 Spiderman and Reach, each leg (Video)
8 Slow Scap Retractions (Video)
12 AbMat Sit-Ups

1 Round:
10 Calorie Light Bike or Row
5 Pushups
1-3 Strict HSPU or 2-3 Pike Pushups

Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Handstand Push-ups

Option #1 – Handstand Pushups

AMRAP 5 of the Unbroken Complex:
5% of Benchmark - Dead-Stop Strict HSPU
7% of Benchmark - Strict HSPU
10% Benchmark - Kipping HSPU

Option #2 – Pike Pushups

5% of Benchmark Box Shoulder Taps, each side 
5% of Benchmark Box Pike Pushups

Power Clean Technique

Power Clean Skill
Every 90 Seconds x 6 Sets:
2 Reps – Pausing Power Clean (Video)
*Pauses take place at:
1 – Knee-level
2 – Jumping Position (mid-thigh)
3 – Power Catch Position

Set #1 – 2 Repetitions @ 55% of 1RM Clean
Set #2 – 2 Repetitions @ 60% of 1RM Clean
Set #3 – 2 Repetitions @ 65% of 1RM Clean
Sets #4, 5, and 6 – 2 Repetitions @ 70% of 1RM Clean

Gwen

Clean & Jerk

15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

You choose the rep

Posted: November 20, 2017

Tuesday, 21st November

Unicorn Daily Challenge

For Quality: 

15-12-9-6-3

Strict Toes to Bar

In between each set hold a handstand. 

After 15 - 1:00
After 12 - :50
After 9 - :40
After 6 - :30
After 3 - :20

Warm-up

Mobility

Partner Rowling**

Dynamic

***1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.

2K Row

For time:

2000m Row