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Posted: April 25, 2018

Thursday, 25th April

Unicorn Daily Challenge

Tabata: : One Round = 20 work/:10 Rest

4 Rounds - V-ups
4 Rounds - Russian twists with Medball
4 Rounds - Situps
4 Rounds - Mountain climbers

(12 Tabata Rounds Total)

Warm-up

Mobility

Dynamic

“Half and Half”

Teams of 2
8 Rounds: 
400 Meter Row
200 Meter Wreck Bag Run (50/35)

Posted: April 24, 2018

Wednesday, 25th April

Unicorn Daily Challenge

3 Giant Sets:
12 Double KB Front Rack Step Ups, 20″ (Video)
24 Glute Bridges (
Video)
Rest 2:00 between sets.

On the step-ups, our aim here is to pull with the lead leg (placed on the box), versus push. The goal here is to fire the glutes and hamstrings to bring us atop the box, rather than allowing our chest to pitch forward and push with our quads. Choosing loads that allow for not only each set of 12 to be unbroken, but to be executed with sound technique, we are free to build or hold the same weights across the three sets.

Warm-up

500 Meter Light Row into…
2 Rounds:
10 Hollow Rocks (Video)
10 Superman Rocks (Video)
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats

5-4-3-2-1:
Spiderman and Reach, each leg (Video)
Inchworms (Video)

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff Legged Deadlifts
5 Front Squats
5 Hang Muscle Cleans

OTM x 5 (at light to moderate loads)
1 Hang Power Clean
1 Front Squat
1 Pausing Hang Squat Clean
Pause for 2s in receiving position (bottom of squat)

Strength: Hang Squat Clean

Build to a heavy one rep

Under the Lights

AMRAP 8: 
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round

Posted: April 22, 2018

Monday, 23rd April

Unicorn Daily Challenge

3 “Giant” Sets:
100m Overhead Kettlebell Carry* (Video)
10 Inverted Barbell Rows (
Video)
50 Band Pull-Aparts (Video)
Rest 2:00 between rounds.

*Overhead Kettlebell Carry
Change arms after 50m. Left arm going out, right arm coming back.
Athlete’s choice on loading, but we are looking to maintain a locked out elbow (to the best of our abilities) with the loading directly overhead. If our technique isn’t excellent here, it’s best to move with a lighter load to start to ingrain the best movement patterns we can find here.

Warm-up

 

Spin Doctor

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

Athletes should choose a weight for both the Kettlebell and Wallballs that they could complete 20+ unbroken repetitions when fresh. The rope should also be a variation that athletes could complete all reps unbroken if they had to.

Posted: April 19, 2018

Thursday, 20th April

Unicorn Daily Challenge

5 Rounds

30 seconds alternating one leg V-ups
15 seconds rest
30 seconds Medball Russian Twists
15 seconds rest
30 seconds Flutter Kicks
Rest 1 minute

Warm-up

Friday Fun

Dynamic

Surfer on Acid

3 Rounds:
400 Meter Run
21 Burpees

Posted: April 17, 2018

Wednesday, 18th April

Unicorn Daily Challenge

Not for Time:
21-18-15-12-9

Weighted AbMat Sit-Ups
*After each set, :15s L-Sit after each round.

For weight selection, choose a loading that allows for all sets to be completed unbroken. The L-Sits can be modified by bending the knees, or bringing the feet closer to the body.

Warm-up

:30 Seconds

Easy Row 
Push-up to Down Dog

Medium Row 
Active Spidermans

Faster Row 
Active Samson

Lateral Shuffle 
Forward and Back Shuffle 
Two Feet In Lateral (Both Directions) 
Two Feet In Front Facing 
Two Feet Hops Front Facing 
Single Leg Hops Front Facing (Both Legs) 
Bear Crawl

Movement Prep

200m Row

:15 Seconds Quick Single Unders 
:15 Seconds Higher Single Unders 
:15 Seconds Double Under Practice

5 Calorie Bike

1 Round

200 Meter Row 
15 Double Unders 
10 Calorie Bike

“Full Circle”

For Time: 
1500 Meter Row
100 Double Unders
35 Calorie Assault Bike
100 Double Unders 
1500 Meter Row

Simple, but effective cardio chipper today. Men and women will be completing the same amount of meters and calories on both machines. 

Posted: April 16, 2018

Tuesday, 17th April

Unicorn Daily Challenge

2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace

Warm-up

PVC Pass Throughs – :30 Seconds

Warrior Squats – 1 Minute

PVC Overhead Squats – :30 Seconds

:30 Seconds

Inchworms 
Active Samson 
Active Spidermans 
Air Squats 
Push-up to Down Dog

Modified Barbell Warmup

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

Burgener Warmup with PVC

5 Reps – Down and Up

5 Reps – Elbows High and Outside

5 Reps – Muscle Snatch

5 Reps – Snatch Lands

5 Reps – Snatch Drops

?5 Reps – Hang Power Snatch ?

then…

1 High Hang Power Snatches 
1 Hang Power Snatches 
1 Power Snatches

2 High Hang Squat Snatch 
2 Hang Squat Snatch 
2 Squat Snatch

Strength: Squat Snatch

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:
1 Ring Muscle-ups 
1 Squat Snatch (135/95)
2 Ring Muscle-ups 
2 Squat Snatch (135/95)
3 Ring Muscle-ups 
3 Squat Snatch (135/95)

Up by (1) rep until finish

Posted: April 15, 2018

Monday, 16th April

Unicorn Daily Challenge

 

Part #1
3 Sets, Not for Time:

10 Deadlifts
15 Parallel Bar Dips (Video)
20 GHD Sit-Ups
Rest 2:00 between rounds.

Athlete’s choice on the deadlift, where we can challenge ourselves but, the set must be completed unbroken. Free to climb on rounds two and three.


Part #2
3 “Giant” Sets:

Max Bodyweight Bench Press
200m Kettlebell Carry*
Rest 2:00 between rounds.

On the bench press, we are looking for a minimum of 5 reps per round. Let’s modify the weight selections to achieve the stimulus.

*On the KB Carry, change our positioning of the KB’s every 50 meters. Choose a load that allows each 50 meter segment below to be completed unbroken.
0-50m – At the hang (“Farmers Carry”)
50-100m – Front Rack position (shoulders)
100-150m – At the hang (“Farmers Carry”)
150-200m – Front Rack position (shoulders)

Warm-up

200 Meter Run 
10 Sit-ups 
10 Air Squats 
10 Kettlebell Deadlifts 
5 Russian Kettlebell Swings 
5 Kettlebell Swings 
5 Box Jumps 
5 Hand Release Push-ups

Marathon Monday

2 Rounds For Time: 
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

Posted: April 13, 2018

Saturday, 14th April

Unicorn Daily Challenge

 

“Adderall”

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Posted: April 12, 2018

Friday, 12th April

Unicorn Daily Challenge

Not For Time: 
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold after each set

Warm-up

Friday Fun :D

:30 Seconds

Easy Row 
Push-up to Down Dog

Medium Row 
Active Samson

Faster Row 
Active Spidermans

Barbell Warmup

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

Movement Prep

:30 Seconds Easy Row

4 Lateral Barbell Burpees

3 Point Hinge Drill 
5 Barbell Good Mornings 
5 Hinges to Knee 
5 Deadlifts

1 Round

100 Meter Row 
10 Deadlifts (Lighter Weight) 
5 Lateral Barbell Burpees

Build to Workout Weight

1 Round

100 Meter Row 
5 Deadlifts (Workout Weight) 
5 Lateral Barbell Burpees

“Belt Buckle”

For Time: 
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

Posted: April 11, 2018

Thursday, 12th April

Unicorn Daily Challenge

5 Rounds For Time: 

35/25 Calorie Row (or bike)
Rest 1 minute between. Score is slowest round.

Warm-up

200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

1 Round

:30 Seconds Each Station
:15 Seconds Transition 

"Strongman Style"

Teams of 4:

AMRAP 20 (5 Minutes at Each Station): 

Sled Push
Calorie Row
Sandbag Clean 
Farmer Carry (53's/35's)

Posted: April 10, 2018

Wednesday, 11th April

Unicorn Daily Challenge

4 Sets of 6 Repetitions
Same weight across all four sets. All repetitions taken from the rack.

Warm-up

:30 Seconds

Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Air Squats

Barbell Warmup

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

Banded Walks – 2 Rounds: 10 Steps Each Direction + 10 Air Squats

Movement Prep 

5 Pausing Back Squats

Movement Prep

3 Deadlifts 
3 Deadlift-Shrugs 
3 Front Squats 
3 Pull Unders 
3 Medicine Ball Squat Cleans

Strength: Back Squat

15:00 to build to a Heavy Set of 5

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Assault Bike
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

Posted: April 9, 2018

Tuesday, 10th April

Unicorn Daily Challenge

On the Minute x 12 (3 Rounds):

Minute 1 – 35% of Max Set

Minute 2 – 30% of Max Set

Minute 3 – 25% of Max Set

Minute 4 – Rest

Repeat this cycle two more times through, for a total of 3 rounds.

Warm-up

200 Meter Run
Quad Stretch
Knee To Chest 
Straight Leg Kicks
Side Lunge 
Walking Samson 
Walking Spiderman 
Inchworms 
3 Air Squats + 1 Broad Jump
High Knees 
Butt Kickers

Movement Prep

10 Second Dead Hang 
10 Scap Pull-ups 
5 Kipping Swings 
1-3 Strict Pull-ups or Ring Rows 
3 Pull-ups

Movement Prep

2 Rounds: 
10 Bunny Hops (In Place)
5 Bunny Hops (Moving Forward) 
100 Meter Run

With Lighter Weight

5 Kettlebell Deadlifts 
5 Russian Swings 
5 Full Swings

1 Round

200 Meter Run 
10 Kettlebell Swings (Lighter Weight) 
5 Pull-ups

Build to workout weight

1 Round

100 Meter Run 
5 Kettlebell Swings (Workout Weight) 
5 Pull-ups

HELEN

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Posted: April 8, 2018

Monday, 9th April

Unicorn Daily Challenge

Part #1
3 Giant Sets:
10 Dumbbell Bench Press
30s Max Double-Unders
10 Deadlifts
30s Max Double-Unders
20 Dumbbell Bent Over Rows, 10 each side (Video)

On our “Giant Sets”, we are looking to move from station to station with as little rest as possible. Rest as needed between sets, but aim to not exceed more than 2:00. On the weight selections – we are looking for a moderate load – something we can cycle unbroken on all three rounds, but challenging. Free to climb in weight between rounds, but technique is far more important here than loading.

3 Rounds, Not For Time:
30 Band Pull-Aparts (Video)
10-15 Second L-Sit off Pull-Up Bar (Video)

Progressions for the L-Sit:
1) Knees up and legs bent at 90 degrees
2) Knees up and legs bent at 45 degrees, or starting to extend away from the body
Choose a level that we can hold for 20 seconds unbroken on the first round, and we will build upon this in future sessions.

Warm-up

Quad Stretch
Knee To Chest 
Straight Leg Kicks
Side Lunge 
Walking Samson 
Walking Spiderman 
Inchworms 
3 Air Squats + 1 Broad Jump
High Knees 
Butt Kickers

Barbell warm-up

Clean and Jerk Prep

Strength: Power Clean and Jerk

15:00 to build to a heavy single

Grace

For time

30 Clean and Jerks

Posted: April 2, 2018

Tuesday, 3rd April

Unicorn Daily Challenge

Rest time is equal to work time.

1 x 1,000m Run
2 x 600m Run
4 x 200m Run

Warm-up

3 Round:
1:30 Light Row
5 Hand-Release Pushups
10 Slow Air Squats
:30s Alternating Warrior Squats (Video)

2-3 Strict Pull-Ups + 5 Kip Swings + 3 Wall Squats (Video)
5 Kipping Pull-Ups + 3 Wall Squats (Video)
5 Toes to Bar + 3 Wall Squats (Video)

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

Gymnastics Test

Benchmark Testing #1
Establish a Max Set of Strict Handstand Pushups

Benchmark Testing #2
Establish a Max Set of Strict Pull-Ups

Life Alert

“Life Alert” Part #1
AMRAP 4:
27/21 Calorie Assault Bike
21 Toes to Bar
15 Power Cleans (115/80)

Rest 4:00

“Life Alert” Part #2
AMRAP 4:
24/18 Calorie Assault Bike
18 Toes to Bar
12 Power Cleans (135/95)

Rest 4:00

“Life Alert” Part #3
AMRAP 4:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Power Cleans (155/105)

Posted: April 1, 2018

Monday, 2nd April

Unicorn Daily Challenge

3 “Giant Sets”:
16 Front Rack Reverse Lunges @ 35% of 1RM FS
18 Kettlebell Swings

20 Weighted AbMat Sit-Ups
Rest 2:00 between sets.

Warm-up

3:00 Slow Bike or Row

1:00 of Alternating Samson Lunges (Video)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Russian Baby Makers (Video)
2 Rounds of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
1:00 of Alternating Warrior Squats (Video)

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

Strength: Back Squat

Each set to be completed “On the 2:00”:

Wave #1

Set #1 – 6 Back Squats @ 65% of 1RM Back Squat

Set #2 – 4 Back Squats @ 70% of 1RM Back Squat

Set #3 – 2 Back Squats @ 75% of 1RM Back Squat

Wave #2

Set #4 – 6 Back Squats @ 70% of 1RM Back Squat

Set #5 – 4 Back Squats @ 75% of 1RM Back Squat

Set #6 – 2 Back Squats @ 80% of 1RM Back Squat

Wave #3

Set #7 – 6 Back Squats @ 75% of 1RM Back Squat

Set #8 – 4 Back Squats @ 80% of 1RM Back Squat

Set #9 – 2 Back Squats @ 85% of 1RM Back Squat

Isabel

30 reps for time of:
• Snatch 135/95#