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Posted: August 14, 2017

Tuesday, 15th August

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on/ :10 off

Handstand Hold

Warm-Up

2:00 Light Bike into,
2 Sets:
10 Sit-Ups
10 Good Mornings
10 Alternating Spiderman and Reach (Video)
5 Strict Pull-Ups
10 Pushups
15 Air Squats

1 Round, Low Intensity:
5 Wallballs, 5 Pull-Ups, 20s Bike

1 Round, Moderate Intensity:
5 Wallballs, 4 TTB, 20s Bike

1 Round, High Intensity
5 Wallballs, 3 CTB Pull-Ups, 20s Bike

Rest 5:00, and begin Conditioning below.

"BIKE BUFFET"

“Bike Buffet” Part #1

AMRAP 4:00

15-12-9: Wallballs (20/14), CTB Pull-Ups
Time remaining, Max Calorie Assault Bike

– Rest 4:00 –

“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14), Toes to Bar
Time remaining, Max Calorie Assault Bike

– Rest 4:00 –

“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14), Pull-Ups
Time remaining, Max Calorie Assault Bike

Each portion is graded independently. 

Posted: August 13, 2017

Monday, 14th August

Programming Notes:

We've been talking about this new cycle focusing on our skills with the barbell. Today, we are establishing baselines for the next 9 weeks of this cycle, we aren't looking to set new PRs, but rather figuring out where we currently stand. Make sure to log your weights! And if you want a burner for today look at the Unicorn Challenge!

Unicorn Daily Challenge

21-15-9

Calorie Row
Sit-ups
Burpees over the Rower

Warm-up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side (Video)

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Squat Snatch

Take 15 minutes to build to a heavy single. We are not maxing out completely here. 

Follow this strategy for the lifts

3 Reps @ 35% of estimated 1RM

3 Reps @ 40% of estimated 1RM

3 Reps @ 45% of estimated 1RM

2 Reps @ 50% of estimated 1RM

2 Reps @ 55% of estimated 1RM

2 Reps @ 60% of estimated 1RM

1 Rep @ 67% of estimated 1RM

1 Rep @ 74% of estimated 1RM

1 Rep @ 80% of estimated 1RM

Take remaining time to find heavy single. 

Strength: Clean and Jerk

Same thing as Snatch, build to a heavy single. 

3 Reps @ 50% of estimated 1RM

2 Reps @ 60% of estimated 1RM

1 Rep @ 65% of estimated 1RM

1 Rep @ 70% of estimated 1RM

1 Rep @ 75% of estimated 1RM

1 Rep @ 80%

Strength: Back Squat

10 Repetitions @ 60% of estimated 1RM

8 Repetitions @ 65% of estimated 1RM

6 Repetitions @ 70% of estimated 1RM

Posted: August 10, 2017

Friday, 11th August

Unicorn Daily Challenge

2 Rounds

10 Hollow Body Rocks
20 Russian Twists (L+R=1)
40 Abmat Sit-ups

Warm-up

Tempo Row – 3 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
3 Russian Baby Makers (Video)
3 Burpees
3 Box Reps*
*Round 1 – step up and down. Round 2 – jump up, step down. Round 3 – jump up, jump down.

The Good Life

3 Rounds

500m Row
12 Burpees
21 Box Jumps (24/20)

Posted: August 9, 2017

Thursday, 10th August

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on, :10 off

Alternating
Hollow Hold
Superman Hold

Warm-up

Mobility

Dynamic

Ball and Chain

2 Rounds:
25 Deadlifts (185/135)
50 Wallballs (20/14)
75/50 Calorie Bike

Fx1: 
155/105

Fx2:
135/95
14/10 WB

Posted: August 8, 2017

Wednesday, 9th August

Unicorn Daily Challenge

On the Minute x 11
Minute 1 – 9 Deadlifts @ 50% of estimated 1RM DL
Minute 2 – 50 Double-Unders
Minute 3 – 7 Deadlifts @ 55% of estimated 1RM DL
Minute 4 – 20 AbMat Sit-Ups
Minute 5 – 5 Deadlifts @ 60% of estimated 1RM DL
Minute 6 – Rest
On Minute 7, repeat the process once more for a total of the 2 rounds. 

The loading on the deadlift is meant to be on the lighter side. Here we can refine our movement with moderate loads, while allowing the body and mind to recover on this deload week.

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
1-3 Strict Pull-Ups
9 Wall Squats (Video)
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)

Chiquitas

15-10-5
Kettlebell Swings (70/53)
Toes to Bar
800 Meter Sandbag Run (50/35)
5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Fx - 53/35
Knees to Elbows/Knee-ups

Posted: August 7, 2017

Tuesday, 8th August

Unicorn Daily Challenge

After all that work, the challenge today is to do 15:00 of recovery on the bike, 

Warm-up

500 Meter Light Row into…
2 Sets:
10 Abmat Sit-ups
10 Good Mornings
10 Alternating Spiderman and Reach (Video)

2 Rounds of:
4 Scap Restractions
8 Pushups
12 Air Squats

1 Round, Moderate Intensity:
10 Calorie Row
5 Burpees Over Rower
5 Empty Barbell Thrusters

Rest 1:00 – 2:00

1 Round, Higher Intensity:
5 Calorie Row
3 Burpees over Rower
3 Light Barbell Thrusters (first weight)

"FREEDOM TRAIL"

“Freedom Trail” Part #1
AMRAP 3:00
21 Calorie Row
21 Lateral Burpees over the Rower
Max Thrusters (75/55)

Rest 3:00

“Freedom Trail” Part #2
AMRAP 3:00
18 Calorie Row
18 Lateral Burpees over the Rower
Max Thrusters (95/65)

Rest 3:00

“Freedom Trail” Part #3
AMRAP 3:00
15 Calorie Row
15 Lateral Burpees over the Rower
Max Thrusters (115/80)

Rest 3:00

“Freedom Trail” Part #4
AMRAP 3:00
12 Calorie Row
12 Lateral Burpees over the Rower
Max Thrusters (135/95)

All (4) parts are graded separately, with the score of each being max thrusters in the time remaining in the 3:00 window.

Posted: August 6, 2017

Monday, 7th August

Unicorn Daily Challenge

40 Weighted AbMat Sit-Ups(15/10)
50 AbMat Sit-Ups
60 Banded Good mornings

This is not for time, but quality.

Warm-up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side (Video)

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Jump Street

3 Rounds:

400 Meter Run
15 Power Clean and Jerks (115/80)
75 Double-Unders

Fx:
95/65
150 Single Unders

**We are having a deload week. This weight should not be heavy.**

Posted: August 3, 2017

Friday, 4th August

Unicorn Daily Challenge

3 Sets:

10 KB Suitcase Deadlifts, each side
20 Weighted Abmat Sit-Ups

**Choose a kettlebell loading that allows for 10 unbroken repetitions on that respective side.

Warm-up

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
3 Russian Baby Makers (Video)
10 AbMat Sit-Ups

Strength: Squat Clean Complex

7 Sets of the complex:

Every :90 

Clean Pull + High Hang Squat Clean + Hang Squat Clean

0:00 - 1:30 – 50% of 1RM Squat Clean
1:30 - 3:00 – 55% of 1RM Squat Clean
3:00 - 4:30 – 60% of 1RM Squat Clean
4:30 - 6:00 – 65% of 1RM Squat Clean
6:00 - 7:30 – 70% of 1RM Squat Clean
7:30 - 9:00 – 75% of 1RM Squat Clean
9:00 - 10:30 – 80% of 1RM Squat Clean

"Heartbreak Kid"

3 Rounds:

10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

Fx1 - (155/105), Pull-ups
Fx2 - (135/95), 100 Singles

Posted: August 2, 2017

Thursday, 3rd August

Unicorn Daily Challenge

For Time:

25 Russian Twists (L+R=1)
50 Abmat Sit-ups
25 Leg Raises

Warm-up

Mobility 

Dynamic

Ring the Bell

27-21-15-9

Kettlebell Swings (70/53)
Burpees
400 Meter Run

Fx - 53/35

Posted: August 1, 2017

Wednesday, 2nd August

Unicorn Daily Challenge

Max Strict Pull-ups

You may hang on the bar for as long as you like, they do not need to be consecutive reps.

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
1-3 Strict Pull-Ups
9 Wall Squats (Video)
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)

Strength: Back Squat

Find a 15 Rep Max Back Squat

BUMBLEBEE

AMRAP 7: Clean and Jerks (155/105)
OTM – 7 Wallballs (20/14) 

Score is total clean and jerks.

Posted: July 31, 2017

Tuesday, 1st August

Unicorn Daily Challenge

Hold On!

3 Rounds of:

1:00 Plank Hold

1:00 Side Plank Hold

1:00 Side Plank Hold (opposite side)

1:00 Hollow Hold

Warm-up

500 Meter Light Row into… 2 Sets: 10 GHD Sit-Ups 10 Hip Extensions 10 Alternating Spiderman and Reach (Video)

2 Rounds of: 4 Scap Restractions 8 Pushups 12 Air Squats

Finish with… 250m Row + 200m Run at 80% intensity

Skill: Kipping Handstand Push-ups

On the Minute x 9:

Minute 1 – 40% of Max Set

Minute 2 – 35% of Max Set

Minute 3 – 30% of Max Set

"Boat Race"

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

Posted: July 30, 2017

Monday, 31st July

Unicorn Daily Challenge

STAMINA EMOM

EMOM x 10 (5 Rounds)

Even Minutes – 15 KBS (53/35)
Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

Warm-up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Snatch Complex

Power Snatch + Overhead Squat + Squat Snatch

On the 0:00… 66% of 1RM Squat Snatch
On the 1:00… 71% of 1RM Squat Snatch
On the 2:00… 76% of 1RM Squat Snatch
On the 3:00… Rest

This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

"NASTY GIRLS"

3 Rounds:

50 Air Squats
7 Ring Muscle-Ups*
10 Hang Power Cleans (135/95)

Fx1 - 7 Burpee Chest to Bar Pull-ups
HPC (135/95)

Fx2 - 7 Burpee Pull-ups
HPC (115/80)

Posted: July 27, 2017

Friday, 28th July

Unicorn Daily Challenge

4 Rounds, resting 90s between:

200 Meters @ 2K Row Pace + 5s

200 Meters @ 2K Row Pace

100 Meters @ 2K Row Pace - 5s

These are 500 meter intervals, with varying paces building at checkpoints.

Warm-up

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
3 Russian Baby Makers (Video)
10 AbMat Sit-Ups

then

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

Strength: Deadlift

15:00 to build to a heavy 9 Rep deadlift

Diane

21 – 15 – 9:
Deadlifts (225/155)
Kipping Handstand Pushups

Fx1 - (205/145), Dumbbell Strict Press (40/30)

Fx2 - (185/135), Dumbbell Strict Press (35/25)

Posted: July 26, 2017

Thursday, 27th July

Unicorn Daily Challenge

Tabata (8 Rounds - :20 on/:10 off)

Alternating

Hollow Hold
Superman Hold

Warm-up

Mobility

Dynamic Routine

Kickstand

AMRAP 15:

40/30 Calorie Bike
15 Toes to Bar
12 Front Rack Reverse Lunges (115/80)
9 Strict Ring Dips

Fx:
95/65
Knees to Chest
Hand Release Push-ups instead of Ring Dips

Posted: July 25, 2017

Wednesday, 26th July

Unicorn Daily Challenge

3 “Giant Sets”:

10 Barbell Bent Over Rows
:20s Hollow Hold
30 Glute Bridges

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats (Video)
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)

Strength: Power Clean Complex

On the Minute x 5 (0:00-5:00)
Clean Pull + Hang Power Clean + Power Clean (Video)

0:00 – 50% of 1RM Clean

1:00 – 54% of 1RM Clean

2:00 – 58% of 1RM Clean

3:00 – 62% of 1RM Clean

4:00 – 65% of 1RM Clean

then

On the Minute x 5 (5:00-10:00)
1 Power Clean, climbing in weight

At the 5:00, 6:00, 7:00, 8:00 and 9:00, 1 Power Clean, building to a heavy single for the day.

Alverstone

Ascending Ladder for 7:00 – 

1 Power Clean, 30 Double-Unders
2 Power Cleans, 30 Double-Unders
3 Power Cleans, 30 Double-Unders
4 Power Cleans, 30 Double-Unders
5 Power Cleans, 30 Double-Unders, etc...

Rx – 165/110
Fx1 - 135/95
Fx2 - 115/80, 60 Single Unders

Continue to add (1) power clean per round until the 7:00 time cap is reached.
Post last completed round + partial repetitions to comments.
For example, if an athlete cleared the 5 PC + 30 DU round and completed 6 Cleans + 10 DU at the 7:00 cap, that athlete’s score would be 5 + 16.