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Posted: November 19, 2017

Monday, 20th November

Unicorn Daily Challenge

On the 1:30 x 5 Sets:
3-Position Power Snatch

On the 0:00… 3-Pos Power Snatch @ 55% of 1RM Snatch
On the 1:30… 3-Pos Power Snatch @ 60% of 1RM Snatch
On the 3:00… 3-Pos Power Snatch @ 65% of 1RM Snatch
On the 4:30… 3-Pos Power Snatch @ 65% of 1RM Snatch
On the 6:00… 3-Pos Power Snatch @ 65% of 1RM Snatch

Warm-up

1:30 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…

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

Into…

:30s Fast Bike or Row
3 Strict Presses + 3 Snatch Grip Strict Presses
5 Snatch Grip Stiff Legged Deadlifts
5 Overhead Squats

Gymnastics Strengthening:

Option A:

3 Rounds, every 4 Minutes:
10% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups
30 Double-Unders
10% Ring Muscle-Ups

or

Option B:

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

Humpty Dumpty

3 Rounds:

10 Power Snatches (115/80)
20 Box Jump Overs (24″/20″)
30 Wallballs (20/14)

Posted: November 16, 2017

Friday, 17th November

Unicorn Daily Challenge

10:00 Recovery Bike

Warm-up

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

2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups

Voorhees

ON THE 0:00... 

AMRAP 13:
55 Barbell-Facing Burpees
55 Pull-Ups
55 Calorie Row
55 Kipping Handstand Pushups
Post rounds plus repetitions to the leaderboard below. For reference for adding repetitions:
If pull-ups completed, score is 110.
If calorie row is completed, score is 165.
If a full round + 10 burpees are completed, score is 1+10.

Gymnastics

The aim of these parts is to use each 5:00 window to alternate back and forth between movements for quality, developing better movement through focused repetition. 

On the 20:00

From 20:00 – 25:00…
7/5 Calorie Assault Bike (15/12 Schwinn, or 15/12 Cal Row as substitutes)
2 Wall Walks (Video)

From 25:00 – 30:00…
4 Pausing Inverted Rows (Video)
:20s Ring Support Hold (Video)

From 30:00 – 35:00…
10-20 second L-Sit on parallettes
10 GHD Sit-Ups (15 Abmat sit-ups as substitute)

Posted: November 15, 2017

Thursday, 16th November

Unicorn Daily Challenge

2:00 L-Sit
Every break: 10 GHD Sit-Ups

Warm-up

Mobility

Dynamic

Three Cheers

AMRAP 18:
3 Kettlebells Swings (53/35) 
3 Box Jump Overs (24/20) 
200m Run
6 Kettlebells Swings (53/35) 
6 Box Jump Overs (24/20) 
200m Run
9 Kettlebells Swings (53/35) 
9 Box Jump Overs (24/20) 
200m Run

Climbing by 3’s until cap.

Posted: November 14, 2017

Wednesday, 15th November

Unicorn Daily Challenge

10:00 Recovery Row

Warm-up

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

5 Hang Squat Cleans

Strength: Hang Squat Clean Complex

Every 90 Seconds x 7 Sets:

1 Pausing Hang Squat Clean
1 Hang Squat Clean

Set #1 – 1 Complex @ 55% of 1RM Clean
Set #2 – 1 Complex @ 60% of 1RM Clean
Set #3 – 1 Complex @ 65% of 1RM Clean
Set #4 – 1 Complex @ 70% of 1RM Clean
Sets #5, 6, and 7 – 1 Complex @ 70% of 1RM Clean – 85% of 1RM Clean

On the pausing hang squat clean, the pause takes place in the bottom of the squat. A full 3 second pause.

Front Loader

Teams of 3, with a Running Clock:

At the 0:00, “Front Loader” Part #1
AMRAP 7: Push Press (from rack)
First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/135

Rest 3:00

At the 10:00, “Front Loader” Part #2
AMRAP 7: Front Squat (from rack)

First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/135

Rest 3:00

At the 20:00, “Front Loader” Part #3
AMRAP 7: Hang Power Clean

First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/135

In this workout, one athlete is working, two is resting at all times.

Posted: November 13, 2017

Tuesday, 14th November

Unicorn Daily Challenge

100 Ab-mat Sit-ups for time

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
5 Kip swings on pull-up bar
1-3 Strict HSPU

Complete HSPU portion, followed by:

2-3 Rounds, building in deadlift weight between rounds:
4 Toes to Bar
4 Deadlifts
4 Calorie Bike or Row

Strict Handstand Push-ups

3 Rounds:

Set #1 – 22% of Benchmark HSPU
Set #2 – 18% of Benchmark HSPU
Set #3 – 14% of Benchmark HSPU

2:00 Rest

Mixed Feelings

“On the 4:00” x 5:

12 Toes to Bar
16 Deadlifts (135/95)
12/9 Calorie Assault Bike

coring wise, our slowest round of all five is our entered time for the day.

Posted: November 12, 2017

Monday, 13th November

Unicorn Daily Challenge

Power Snatch
10-8-6-4-2
Athlete’s choice on “touch and go”, or singles. Use a single bar, and add weights between completed sets.

On the 0:00… 10 Reps @ 55% of 1RM Snatch
On the 2:00… 8 Reps @ 62% of 1RM Snatch
On the 4:00… 6 Reps @ 69% of 1RM Snatch
On the 6:00… 4 Reps @ 76% of 1RM Snatch
On the 8:00… 2 Reps @ 82% of 1RM Snatch

Warm-up

1:30 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…

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

Into…

:30s Fast Bike or Row
3 Strict Presses + 3 Snatch Grip Strict Presses
5 Snatch Grip Stiff Legged Deadlifts
5 Overhead Squats

Gymnastics Pulling:

Option A - Every 4 Minutes x 3

3 Rounds:

32% Ring Muscle-Ups

1:30 Light Row

22% Ring Muscle-Ups

Option B – Alternating OTM x 10 (5 Rounds):
Even Minutes – 2 Strict C2B Pull-Ups + 3 Strict Pull-Ups
Odd Minutes – 5 Strict Ring Dips

DENIM

AMRAP 15:
60 Double-Unders
30/24 Calorie Row
15 Overhead Squats (115/80)

Posted: November 9, 2017

Friday, 10th November

Unicorn Daily Challenge

From 0:00 – 5:00…
5 Horizontal Ring Rows (Video)
:20 seconds of Hollow Rocks (Video)

From 5:00 – 10:00…
2 Wall Walks (Video)
2 Pausing Strict C2B Pull-Ups (2 second pause with chest to bar)
*If we are unable to hold at the bar during the C2B repetition, aim for chin over. Band following as necessary.

For our third 5:00 window, choose a single option below (A or B).
If we consistently have Bar Muscle-Ups for sets, choose option A.
If we do not yet have our first Bar Muscle-Up, or are inconsistent in the movement, choose option B.

Option A)
From 10:00 – 15:00…
20ft Handstand Walk, or 10 HS Weight Shifts (Video)
3-5 Bar Muscle-Ups

Option B)
From 10:00 – 15:00…
10 HS Weight Shifts (Video) or 10 Box Shoulder Taps (Video)
2-3 Jump-to-Bar MU (Video)

Warm-up

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

2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups

Jerk Skill

Every 1:30 x 6 Sets:
1 Pausing Push Jerk
1 Pausing Split Jerk

There are (4) pauses in this complex, holding for a full second at each pause. 

The pauses take place on each dip, and each catch. To run through the whole sequence:
Push Jerk – Pause at the bottom of your dip, and in your push jerk catch position.
Split Jerk – Pause at the bottom of the dip, and in your split receiving position.

Set #1 (0:00) – 1 Complex @ 50% of 1RM Jerk
Set #2 (1:30) – 1 Complex @ 55% of 1RM Jerk
Set #3 (3:00) – 1 Complex @ 60% of 1RM Jerk
Set #4 (4:30) – 1 Complex @ 65% of 1RM Jerk
Set #5 (6:00) – 1 Complex @ 65% of 1RM Jerk
Set #6 (7:30) – 1 Complex @ 65% of 1RM Jerk

Back Squat + "Leg Stand"

With a 10:00 Time Cap
Build to a Heavy Set of 3
Today’s effort is meant to be a “heavy”, but not a max. 

From 10:00 – 12:00, prepare for “Leg Stand”

At the 12:00… “Leg Stand”
Alternating Tabata x 16 (8 sets at each)
Back Squats (empty barbell)
Double-Unders

Posted: November 8, 2017

Thursday, 9th November

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on/:10 off

Handstand Hold

Warm-up

Mobility

Dynamic

Farmers Tan

Teams of 3:

AMRAP 20:
200 Meter Farmers Carry (70’s/53’s) 
50/35 Calorie Bike
200 Meter Farmers Carry (70’s/53’s) 
75 Wall Balls (20/14)

Teams of 3 workout, with partners alternating as they see fit. The weight on the  kettlebells should be something that athletes could at least move 100 Meters without dropping if necessary.

Posted: November 7, 2017

Wednesday, 8th November

Unicorn Daily Challenge

3 Sets for Quality:
:30s L-Sit
20 GHD Sit-Ups

Warm-up

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

1 Round:
1:30 Light Bike
5 Burpees
4 Box Step-Ups + Step-Downs
15 Banded Good Mornings (Video)
20 Abmat Sit-Ups

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotationds
5 Strict Presses
5 Stiff-Legged Deadliftds
5 Hang Muscle-Cleans

1 Round:
9 Calorie Row
6 Power Cleans (1/2 working weight)
3 Burpee Box Jump Overs

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 @ 50% of 1RM Clean
Set #2 – 2 Repetitions @ 55% of 1RM Clean
Set #3 – 2 Repetitions @ 60% of 1RM Clean
Sets #4, 5, and 6 – 2 Repetitions @ 65% of 1RM Clean

DOCE

“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

 

Posted: November 6, 2017

Tuesday, 7th November

Unicorn Daily Challenge

Skill – On the Minute x 5: 
2 Snatch Grip Push Jerks (Video)

Loading is meant to be on the lighter side, with the emphasis on speed, footwork, and an aggressive punch out at the reception of each repetition. 

Training – On the Minute x 10:
2 Power Snatches

 

Set #1 – 2 Reps @ 50% of 1RM Snatch

Set #2 – 2 Reps @ 55% of 1RM Snatch

Set #3 – 2 Reps @ 60% of 1RM Snatch

Set #4 – 2 Reps @ 65% of 1RM Snatch

Set #5 – 2 Reps @ 70% of 1RM Snatch

Sets #6-10 (5 Sets) – Build to a heavy power snatch double for the day, or hold a single percentage across. Athlete’s choice.

Warm-up

2 Rounds:
250m Light-Paced Row
5 Spiderman and Reach, each leg (Video)
10 Slow Scap Retractions (Video)
15 AbMat Sit-Ups
30 seconds Single Unders

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Snatch-Grip Strict Presses
5 Snatch-Grip Stiff-Legged Deadlifts
5 Hang Muscle-Snatches
5 Power Snatches

1 Round:
250m Light-Paced Row
5 Pushups
10 Seconds Double-Unders
1-3 Strict HSPU

Handstand Push-ups

3 Rounds:

Set #1 – 20% of Benchmark HSPU/Pike Push-ups
Set #2 – 16% of Benchmark HSPU/Pike Push-ups
Set #3 – 12% of Benchmark HSPU/Pike Push-ups

2:00 Rest

Run Down

5 Rounds:

15 Power Snatches (75/55)
30 Double-Unders
200 Meter Run

Posted: November 5, 2017

Monday, 6th November

Unicorn Daily Challenge

On the 0:00 – Clean Skill
On the Minute x 5:
3 Tall Cleans (Video)

Start with an empty barbell, and slowly climb from there.

On the 5:00 – Front Squat
Build to a heavy pause single.

On the 10:00 – Squat Clean
On the Minute x 5:
5 “Touch and Go” Squat Cleans

Choose a single weight, and hold across for all five sets.

Recommended range – 58% – 63% of 1RM

Warm-up

1:30 Slow Bike or Row
1 Round of Strict “Cindy”
:30s second Samson Stretch each side (Video)

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 Stiff-Legged Deadlifts
5 Front Squats

All done with an empty barbell. Following, spend several repetitions loosening the shoulders for the upperbody pulling with kip swings and a handful more strict pull-ups.

Gymnastics

Option A – Ring Muscle-Ups

Every 2:00 Minutes x 5

1:00 Light Row, 15% Ring Muscle-Ups
1:00 Light Row, 20% Ring Muscle-Ups
1:00 Light Row, 25% Ring Muscle-Ups
1:00 Light Row, 15% Ring Muscle-Ups
1:00 Light Row, 20% Ring Muscle-Ups

Option B – Gymnastic Strengthening

Alternating “On the Minute” x 10 (5 Rounds):
Even Minutes – 5-8 Strict Ring Dips (band as required)
Odd Minutes – 2 Sets of 3-5 Ring Kip Swings (HERE)

Nick

AMRAP 20:

10 Thrusters (135/95)
20 Calorie Assault Bike
16 CTB Pull-Ups

**Stimulus wise, in each round, we are looking for at most a single break

Posted: November 2, 2017

Friday, 3rd November

Unicorn Daily Challenge

From 0:00 – 5:00…
5 Inchworms (Video)
:15s Hanging L-Sit (Video)

From 5:00 – 10:00…
5 Strict Toes to Bar (Video)
10 Superman Rocks (Video)

Warm-up

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

2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups

Strength/Skill:

Every 90s x 5 Sets:
4 Front Squats
X% of Pull-Up Benchmark

Set #1, On the 0:00… 4 Front Squats @ 70% of 1RM Front Squat + 15% of Benchmark Total
Set #2, On the 1:30… 4 Front Squats @ 72% of 1RM Front Squat + 17% of Benchmark Total
Set #3, On the 3:00… 4 Front Squats @ 74% of 1RM Front Squat + 19% of Benchmark Total
Set #4, On the 4:30… 4 Front Squats @ 76% of 1RM Front Squat + 21% of Benchmark Total
Set #5, On the 6:00… 4 Front Squats @ 78% of 1RM Front Squat + 23% of Benchmark Total

Airbags

7 Rounds:
10 KB Reverse Lunges, 5 each leg (Front Rack)(70/53)
10 KB Power Cleans, 5 each shoulder
20 Lateral Hops over KB (1 Jump = 1 Rep)
200 Meter Row

1:00 Rest between rounds

Posted: November 1, 2017

Thursday, 2nd November

Unicorn Daily Challenge

10-20-30-20-10

Calories on Bike

Rest the amount of time it takes you to complete the calories.

Warm-up

Mobility

Dynamic

Big Nasty

3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

Posted: October 31, 2017

Wednesday, 1st November

Unicorn Daily Challenge

3 Rounds, resting as needed between all movements:
:30s Hollow Hold
:30s Unilateral Kneeling Strict Press, right (Video)
:30s Unilateral Strict Press, left
:30s Superman Hold
:30s Straight Bar Dips (Video)

Warm-up

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

2 Rounds:
1:30 Light Bike
:10s Handstand Hold
15 Banded Good Mornings (Video)
20 Abmat Sit-Ups

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

Strength/Skill:

On the 0:00… 5 Deadlifts + 50% of Estimated Max Strict HSPU
On the 1:30… 4 Deadlifts + 40% of Estimated Max Strict HSPU
On the 3:00… 3 Deadlifts + 30% of Estimated Max Strict HSPU
On the 4:30… 2 Deadlifts + 20% of Estimated Max Strict HSPU
On the 6:00… 1 Deadlift + Max Strict HSPU

Dead Sprint

5 Rounds:
7 Deadlifts (225/155)
100 Meter Shuttle Sprint*
7/5 Calorie Assault Bike
Rest 1:00 between rounds

Each set of deadlifts *must* be unbroken. Let’s choose a loading we are confident we could lift for 21+ repetitions, when rested.
On the 100 meter shuttle, we are looking ideally for a 50m out, 50m back shuttle run today, but the other option is 10 x 10 meter shuttles

 

 

Posted: October 30, 2017

Tuesday, 31st October

Unicorn Daily Challenge

4 Rounds:
1:00 on, :20s off
:40s off, :40s off
:20s on, 1:00 off

Warm-up

2 Rounds:
250m Light-Paced Row
5 Spiderman and Reach, each leg (Video)
10 Slow Scap Retractions (Video)
15 AbMat Sit-Ups
30 seconds Single Unders

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

1 Round:
10 Double-Unders
5 Power Cleans (lighter than the workout load)
10 Double-Unders
5 Toes to Bar

1 Round:
15 Double-Unders
3 Power Cleans (working load)
15 Double-Unders
3 Toes to Bar

Criss Cross

AMRAP 15:
30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar