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Posted: July 24, 2017

Tuesday, 25th July

Unicorn Daily Challenge

 

Warm-up

500 Meter Light Row into…

2 Sets:

10 GHD Sit-Ups
10 Hip Extensions
10 Alternating Spiderman and Reach (Video)
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

Barbell Warmup 

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

Strength: Back Squat

10 Reps @ 71% 1RM Back Squat

8 Reps @ 76% 1RM Back Squat

6 Reps @ 81% 1RM Back Squat

4 Reps @ 86%  1RM Back Squat

2 Reps @ 91% 1RM Back Squat

Fire Alarm

For Time:

3 Rounds of:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

50/35 Cal Row

3 Rounds of:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

50/35 Cal Row

3 Rounds of:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

Posted: July 23, 2017

Monday, 24th July

Unicorn Daily Challenge

21-18-15-12-9

Weighted Abmat Sit-Ups (10#plater)
Banded Good mornings
2 x Banded Pull-Aparts (Double the reps, 42, 36, 30, 24, 18)

Warm-up

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

then

: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: Power Snatch Complex

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch
Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch
Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch
Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch
Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch
Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch
Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch
Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch
Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

"Randy's on the Run"

5 Rounds:
400 Meter Run
15 Power Snatches (75/55)

 

Posted: July 20, 2017

Friday, 21st July

Unicorn Daily Challenge

Tabata Handstand Hold

8 Rounds:

:20 on/:10 Off

Warm-up

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 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Air Squats

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

"Open Test"

AMRAP 20:
50 Wallballs (20/14) *Females 9′ Target
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Posted: July 19, 2017

Thursday, 20th July

Unicorn Daily Challenge

3 Rounds

10 Kip Swings

5 Pull-ups

5 Toes to Bar

Warm-up

Mobility

Dynamic

Wrecking Ball

AMRAP 18
Teams of 3:

50m Farmers Carry (70/53)
100m Sandbag Run (50/35) 
200m Run

When partner clears the Sandbagnrun, next partner can start.

Posted: July 18, 2017

Wednesday, 19th July

Unicorn Daily Challenge

2 Sets, Not for Time:
10 Barbell Rollouts – (Video)
20 Meter Overhead Kettlebell Walk, each side (60′) – (Video)
30 Seated Low Banded Rows – (Video)

Warm-up

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

Strength: Split Jerk Strict Press

5 x 3 Split Jerk Strict Press

You want to build up to about 50-60% of your 1RM Strict Press.

(This move is performed as a strict press from the split jerk receiving position)

Strength: Jerk Balance

5 x 3

(Looking to build to about the same weight as, or slightly heavier, the split jerk strict press)

Strength: Split Jerk

Build to a heavy split jerk.

"Nine Lives"

AMRAP 9:00

6 Strict Pull-Ups
9 Front Squats 

Rx - (135/95)
Fx - Banded Strict Pull-ups, (115/80)

Posted: July 17, 2017

Tuesday, 18th July

Unicorn Daily Challenge

7 Unbroken Sets of 30% of Max Strict HSPU

If you do not have strict HSPU, perform seated KB/DB presses. 7 Sets of 7, you choose the weight. 

then

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

Hollow Rocks
Superman Rocks

Warm-up

500 Meter Light Row into…
2 Sets:

10 Abmat Sit-Ups
10 Supermans
10 Alternating Spiderman and Reach 
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

Then:
Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

"Fifth Wheel"

Part #1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)
(1 Round = 3 Power Cleans, 6 Push-ups, 9 Air Squats)

Max Calorie Assault Bike in Time Remaining

5:00 Rest

Part #2

In a 5:00 Window…

6 Rounds of “The Chief” (135/95)
(1 Round = 3 Power Cleans, 6 Push-ups, 9 Air Squats)

Max Calorie Assault Bike in Time Remaining

Score is calories on the bike.

5:00 Rest

Part #3

In a 5:00 Window…

5 Rounds of “The Chief” (155/105)
(1 Round = 3 Power Cleans, 6 Push-ups, 9 Air Squats)

Max Calorie Assault Bike in Time Remaining

Score is total calories on the bike. Make a note of how many you calories you get in each round.

Posted: July 16, 2017

Monday, 17th July

Unicorn Daily Challenge

3 Rounds:

15 Leg Raises
15 Abmat Sit-ups
15 Russian Twists

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: Back Squats

15 Minutes to Complete, rest as needed between sets

Back Squat for load:
 #1: 10 reps @ 68%
 #2: 8 reps @ 73%
 #3: 6 reps @ 78%
 #4: 4 reps @ 83%
 #5: 2 reps @ 88%

Flip and Flop

21 – 15 – 9:

Alternating Kettle bell Snatches (53/35)

Calorie Row

Directly into…

21 – 15 – 9:

Box Jump Overs (24″/20″)

Pull-Ups

Posted: July 13, 2017

Friday, 14th July

Unicorn Daily Challenge

4 Sets:
30s Side Plank (right)
30s Side Plank (right)
30s Front Plank (elbows)

Rest as needed between sets, but strive to change to the next plank in the order without a break in between,

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:
8 Pushups
8 AbMat Sit-Ups
8 PVC Overhead Squats


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: Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat
Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

"Raise the Bar"

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

Posted: July 12, 2017

Thursday, 13th July

Unicorn Daily Challenge

Tabata Handstand Hold

8 Rounds

:20 on/:10 off

Warm-up

Mobility

Dynamic Routine

"Train Wreck"

4 rounds of :40 seconds on / :20 seconds off 

Sand Bag to Shoulder (50/30)
Calorie Bike 
Sand Bag to Shoulder (50/30)
Calorie Bike 

**One Round consists of completing all stations**

*Score is total reps

Posted: July 11, 2017

Wednesday, 12th July

Unicorn Daily Challenge

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
Pike pushups off a box would be our first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.

Minutes 10:00 – 15:00:
A) 3 Inchworms
B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.
Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.

Warm-up

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

"Tread Water"

For Time

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Posted: July 10, 2017

Tuesday, 10th July

Unicorn Daily Challenge

EMOM x 12 (3 Rounds)

Minute 1 – 15 Abmat Sit-Ups
Minute 2 – 15 Pausing Supermans
Minute 3 – 15 Weighted Sit-Ups (10# Plate) [Plate across chest]
Minute 4 – 15 Banded Good Mornings

Warm-up

500 Meter Light Row into…

3 Rounds:

10 Hollow Rocks 
10 Superman Rocks 

5-4-3-2-1:

Spiderman and Reach, each leg 
Inchworms 

Play Dead

“Play Dead” Part #1

In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Deadlifts (185/135), 12 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #2

In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Deadlifts (225/155), 9 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #3

In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Deadlifts (275/185) 6 Barbell-Facing Burpees

 

Posted: July 9, 2017

Monday, 10th July

Unicorn Daily Challenge

3 Rounds of

10 Kip Swings

5 Toes to Bar

5 Pull-ups

Warm-up

3 Rounds:
1:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

then
: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

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

On the 0:00… 60% of 1RM Squat Snatch
On the 1:00… 65% of 1RM Squat Snatch
On the 2:00… 70% 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.

"BEACHED"

27 – 21 – 15 – 9:

Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Posted: July 6, 2017

Friday, 7th July

Unicorn Daily Challenge

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

Russian Twists
Leg Raises

Warm-up

Tempo Row – 4 Rounds of :40s light, :20s “fast”
After each set, come off the rower to complete:
8 Pushups
8 AbMat Sit-Ups
8 PVC Overhead Squats

Strength:

“On the 2:00” x 7 Sets:
3-Position Squat Clean + Split Jerk
First squat clean is from the floor.
Second squat clean is from knee level.
Third clean is from mid-thigh, or power position.
A split jerk finishes the complex. Strive to complete the entire (4) rep complex unbroken.

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk
Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk
Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk
Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk
Set #6 – 1 Complex @ 70% of 1RM Clean and Jerk
Set #7 – 1 Complex @ 70% of 1RM Clean and Jerk

"Full Split"

5 Rounds:
5 Front Squats (165/110)
15 Plate Hops*
15/10 Calorie Assault Bike
Rest 2:00

*Plate Hops – Stand with a plate flat on the ground between your feet. Standing at 9 o’clock and 3 o’clock to the plate, and this is where the repetition begins. Jump your feet inwards so that both feet touch the top of plate, and jump them immediately back to 9/3 o’clock. 

Posted: July 5, 2017

Thursday, 6th July

Unicorn Daily Challenge

1000m Row

Warm-up

Mobility

Dynamic

“Mad Season”

21-18-15-12:

Chest-to-Bar Pull-ups

KB Push Press (35’s/26’s)

50′ Back Rack Sandbag Lunge (50/30)

Posted: July 4, 2017

Wednesday, 5th July

Unicorn Daily Challenge

3 Rounds:

20 Hollow Rocks
20 Glute Bridges

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
5 Wall Squats (Video)
10 Spidermans
15 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)

Followed by…
Modified Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Stiff Legged Deadlifts
5 Deadlifts

Rest as needed, and repeat a single more time (5+5+5) with a light load on the bar.

Strength: Deadlifts

Find a heavy 3 rep deadlift.

"Wrestle Mania"

For Time:

15 Deadlifts (185/135)
30 Sit-ups
12 Deadlifts (185/135)
24 Sit-ups
9 Deadlifts (185/135)
18 Sit-ups
6 Deadlifts (185/135)
12 Sit-ups
3 Deadlifts (185/135)
6 Sit-ups