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Posted: October 16, 2017

Tuesday, 17th October

Unicorn Daily Challenge

Option #1 – For quality:
18 Strict Handstand Pushups, 1 min rest
15 Strict Handstand Pushups, 1 min rest
12 Strict Handstand Pushups, 1 min rest
9 Strict Handstand Pushups

Option #2 – For quality:
12 Strict Handstand Pushups, 1 min rest
9 Strict Handstand Pushups, 1 min rest
6 Strict Handstand Pushups, 1 min rest
3 Strict Handstand Pushups

*Reduce repetition scheme to ensure that the first set can be accomplished in 2-3 sets, maximum. Options for strength building can be either pike pushups or seated dumbbell strict presses.

LEAD FOOT

“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Posted: October 15, 2017

Monday, 16th October

Unicorn Daily Challenge

15:00 Recovery Bike
On the 3:00 – 25 Abmat sit-Ups
On the 6:00 – 25 Banded Good mornings
On the 9:00 – 25 Abmat Sit-Ups
On the 12:00 – 25 Banded Good mornings

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: Power Snatch Complex

On the Minute x 9 (3 Rounds):
1 Hang Power Snatch + 1 Power Snatch

Set # 1 (On the 0:00) – 1 Complex 60% of 1RM
Set # 2 (On the 1:00) – 1 Complex 65% of 1RM
Set # 3 (On the 2:00) – 1 Complex 70% of 1RM
On the 3:00, we are to reset back to the first weight, at 60%. Repeat this wave for a total of three waves.

Isabel

30 reps for time of:
• Snatch 135/95#

Posted: October 12, 2017

Friday, 13th October

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on/:10 off

Handstand Hold

Warm-up

Tempo Row – 3 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)
6 Alternating Spiderman + Reach (Video)
3 Strict Pull-Ups
6 Pushups

Followed by:
Barbell Warmup (empty barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Front Squat

Set #1 – 3 Reps @ 60% of estimated/current 1RM FS

Set #2 – 2 Reps @ 65% of estimated/current 1RM FS

Set #3 – 1 Rep @ 70% of estimated/current 1RM FS

Set #4 – 1 Rep @ 75% of estimated/current 1RM FS

Set #5 – 1 Rep @ 80% of estimated/current 1RM FS

Take an additional (10) minutes to build to a heavy single for the day.

Double or Nothing

3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (115/80)

Posted: October 11, 2017

Thursday, 12th October

Unicorn Daily Challenge

3 Rounds

20 Flutter Kicks

20 Scissors

20 Leg Raises

20 Candlesticks

1:00 Rest between Rounds

Warm-up

Mobility

Dynamic

Knotted Up

AMRAP 15:

200 Meter Run
2 Rope Climbs

Posted: October 10, 2017

Wednesday, 11th October

Unicorn Daily Challenge

SLED PUSH

800 Meter Sled Push (1/2 Bodyweight loaded)

Countering last week’s sled drag, completing an 800 meter sled push for time.

Warm-up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

Followed by…
Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch-Grip Strict Presses
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

1 Round at each weight of Overhead Squats (4 rounds):
3 OHS (X)
3 Burpees Over Rower
3 Calorie Row
Rest ~1:00

"FREEDOM SAUCE"

“Freedom Sauce” Part 1
With a 3:00 Clock:
21 Overhead Squats (95/65), 21 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 2
With a 3:00 Clock:
18 Overhead Squats (115/80), 18 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 3
With a 3:00 Clock:
15 Overhead Squats (135/95), 15 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 4
With a 3:00 Clock:
12 Overhead Squats (155/105), 12 Lateral Burpees over Rower, Max Calorie Row

Single score today to the whiteboard – total calories across all four rounds.

 

Posted: October 9, 2017

Tuesday, 10th October

Unicorn Daily Challenge

On the 5:00 x 3:
800 Meter Run

Any time remaining in the 5:00 window after each completed run is rest. Score will be your *slowest* 800 meter run. This is an effort to dial in pacing across the rounds. Post your slowest time of all three intervals

Warm-up

:30s Single Unders, 15 Calorie Row, 5 Spiderman and Reach, each leg (Video)
:25s Fasters Single-Unders, 15 Calorie Row, 5 Walkouts (Video)
:30s Double-Unders, 15 Calorie Row, 5 Inchworms (Video)

2 Rounds of:
:20s Hollow Rocks (Video)
:20s Superman Rocks (Video)

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

Strength: Power Clean Skill

On the 2:00 x 7 Sets:
1 Pausing Clean Deadlift (Video)
2 Power Cleans

In this complex, we start with a pausing clean deadlift at (2) positions – just below the knee, and at mid-thigh. Come to a full stop at each position for a full one second before continuing in.

Set #1 (On the 0:00) – 50% of 1RM CJ

Set #2 (On the 2:00) – 55% of 1RM CJ

Set #3 (On the 4:00) – 60% of 1RM CJ

Set #4 (On the 6:00) – 65% of 1RM CJ

Set #5 (On the 8:00) – 65% of 1RM CJ

Set #6 (On the 10:00) – 65% of 1RM CJ

Set #7 (On the 12:00) – 65% of 1RM CJ

"Flat Tire"

ON THE 20:00... "FLAT TIRE"

On the Minute x 12 (4 Rounds):

Minute 1 – 10 Deadlifts (225/155)

Minute 2 – 20 Abmat Sit-Ups

Minute 3 – Max Calorie Assault Bike

 Any time remaining after the deadlifts and sit-ups is rest, whereas the full minute on the bike can be used to accumulating calories. Score is total calories across all four rounds. There is no break between rounds. Minute 4 returns back to the 10 deadlifts.

Posted: October 8, 2017

Monday, 9th October

Unicorn Daily Challenge

3 Sets: 1:00 rest between sets

20 Sit-ups

20 Reverse Crunces

20 Russian Twists

20 Bicycles

:20 Plank

:20 Side Plank (L+R)

20 Supermans

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

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

1 Repetition @ 84% of 1RM Snatch

1 Repetition @ 87% of 1RM Snatch

1 Repetition @ 90% of 1RM Snatch

1 Repetition @ 90+%

"Trunks"

Alternating EMOM x 10 (5 Rounds):

Minute 1 – 15/12 Calorie Row
Minute 2 – 3 Back Squats

Round #1 – 3 Squats @ 70% of 1RM Back Squats
Round #2 – 3 Squats @ 73% of 1RM Back Squats
Round #3 – 3 Squats @ 76% of 1RM Back Squats
Round #4 – 3 Squats @ 79% of 1RM Back Squats
Round #5 – 3 Squats @ 82% of 1RM Back Squats

Posted: October 5, 2017

Friday, 6th October

Unicorn Daily Challenge

Tabata: 8 Rounds: :20 on/:10 off

Handstand Holds or Shoulder Taps for a challenge

Warm-up

Tempo Row – 3 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)
6 Alternating Spiderman + Reach (Video)
3 Strict Pull-Ups
6 Pushups

Followed by:
Barbell Warmup (empty barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Pausing Split Jerk Complex

1 Pausing Split Jerk (Video) + 1 Split Jerk (No Pause)

there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds.

Set #1 – 65% of 1RM Clean and Jerk

Set #2 – 70% of 1RM Clean and Jerk

Set #3 – 75% of 1RM Clean and Jerk

Set #4 – 80% of 1RM Clean and Jerk

Set #5-7 – 80% of 1RM Clean and Jerk – 90% of 1RM Clean and Jerk

Friend Zone

In Teams of 2, AMRAP 20:
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Toes to Bar

You go, I go. One completes a round as the other rests.

Posted: October 4, 2017

Thursday, 5th October

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on :10 off

Hollow Body Hold

Warm-up

Mobility

Dynamic

Turn and Burn

2 Rounds: 
400 Meter Run 
30 Thrusters (65/45)

Posted: October 3, 2017

Wednesday, 4th October

Unicorn Daily Challenge

12:00 Recovery Row

*Every 3:00 (on the 3/6/9/12), complete 12 Banded Good Mornings. 

Warm-up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

Followed by…
Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch-Grip Strict Presses
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Pausing Overhead Squat

Minutes 0:00 – 7:00
Build to a Moderate Pause Overhead Squat

Two second pause in an active squat.

Strength: Pausing Snatch Balance

Minutes 7:00 – 12:00
Build to a Moderate Pausing Snatch Balance (Video)

Two second pause in an active squat.

Dumb Down

AMRAP 15:

12 Dumbbell Step-Back Lunges
9 Dumbbell Clean and Jerks
6 Bar Muscle-Ups

Rx - 50/35

* Can use KB if there are not DB's available. *

Fx:
Weight - 35/25
6 Burpee Chest to Bar Pull-ups
6 Burpee Chin Over Bar Pull-ups
6 Burpee Jumping Pull-ups

Posted: October 2, 2017

Tuesday, 3rd October

Unicorn Daily Challenge

25 Weighted Abmat Sit-Ups
50 AbMat Sit-Ups
400 Meter Sled Drag (3/4 bodyweight loaded)

Warm-up

:30s Single Unders, 100 Meter Light Jog, 5 Spiderman and Reach, each leg (Video)
:25s Fasters Single-Unders, 100 Meter Medium Run, 5 Walkouts (Video)
:30s Double-Unders, 100 Meter Medium/Fast Run, 5 Inchworms (Video)

1 round, at controlled intensity:
7/5 Calorie Bike
15 Double-Unders
50 Meter Wreck Bag Run
15 Double-Unders
7/5 Calorie Bike

Handbag

For Time:
50/35 Calorie Assault Bike
100 Double-Unders
800 Meter Sandbag Run (50/30)
100 Double-Unders
50/35 Calorie Assault Bike

Posted: October 1, 2017

Monday, 1st October

Unicorn Daily Challenge

Alternating EMOM x 10 (5 Rounds):
Even Minutes – 16/13 Calorie Row
Odd Minutes – 5 Deadlifts + 5 Hang Power Cleans + 5 Push Jerks

Barbell complex must be completed unbroken.
Modify the rowing calories so that we are confident we can complete each round by the 50 second mark.

Round #1 – 50% of 1RM CJ

Round #2 – 55% of 1RM CJ

Round #3 – 60% of 1RM CJ

Round #4+5 – Climb as you see fit. Post heaviest load completed to the leaderboard.

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

Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch

Set #7 - 1 Repetition @ 84% of 1RM Snatch

Set #8 - 1 Repetition @ 87% of 1RM Snatch

Set #9 - 1 Repetition @ 90% of 1RM Snatch

Sets #10&11 - 2 Sets of 1 @ 90% – 95% of 1RM Snatch

Strength: Back Squat

3 – 1 – 3 – 1 – 3 – 1

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat

Posted: September 28, 2017

Friday, 29th September

Unicorn Daily Challenge

30-20-10-20-30

Double Unders

or

60-40-20-40-60

Singles

All sets must be unbroken.

Warm-up

Tempo Row – 3 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)
6 Alternating Spiderman + Reach (Video)
9 Dowel Overhead Squats

Followed by:
Snatch Barbell Warmup (empty barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Power Clean Complex

Every :90 Seconds

6 Sets:
Hang Clean High Pull (Video)
Clean High Pull (Video)
Power Clean

Sets #1+2 – 40% of 1RM CJ

Sets #3+4 – 45% of 1RM CJ

Sets #5+6 – 50% of 1RM CJ

Strength: Pausing Split Jerk Complex

Every :90

Set #1 – 65% of 1RM Clean and Jerk

Set #2 – 70% of 1RM Clean and Jerk

Set #3 – 75% of 1RM Clean and Jerk

Set #4 – 75% of 1RM Clean and Jerk

Set #5 – 75% of 1RM Clean and Jerk

Jump Ship

3 Rounds:

500 Meter Row
12 Deadlifts (275/185)
15 Box Jumps (30″/24″)

Fx:

12 Deadlifts (205/145)
or
12 Deadlifts (185/135)
Box Jumps (24/20)

Posted: September 27, 2017

Thursday, 28th September

Unicorn Daily Challenge

10-8-6-4-2

Abmat Sit-ups

Leg Raises

Russian Twists

Mountain Climbers

Warm-up

Mobility

Dynamic Routine

"TEAM NATE"

We will perform this as partner workout. Partner A will perform a round and then Partner B will perform a round as PA is resting. 

As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings (70/53)

Alternative options:

4 Strict Pull-ups
8 Push-ups
KB weight (53/35)

Posted: September 26, 2017

Wednesday, 27th September

Unicorn Daily Challenge

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

Handstand Holds

(try free standing for more of a challenge)

Warm-up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

Followed by…
Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch-Grip Strict Presses
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

Strength:

OVERHEAD SQUAT + SN BALANCE

Minutes 0:00 – 7:00

Build to a Moderate Pause Overhead Squat

Minutes 7:00 – 12:00

Build to a Moderate Pausing Snatch Balance (Video)

Minutes 12:00 - 20:00

3 Sets of 12 (6 each leg)
Barbell Step-back Lunges (Video)

Set #1 – 12 Repetitions @ 35% of 1RM Back Squat

Set #2 – 12 Repetitions @ 40% of 1RM Back Squat

Set #3 – 12 Repetitions @ 45% of 1RM Back Squat

"PUSHED AROUND"

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

15/12 Calorie Row

10 Barbell-Facing Burpees

Max Push Presses in Time Remaining (115/80)

 Any time remaining in the 3:00 window can be used towards the only scored portion, the push presses.