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Posted: July 3, 2017

Tuesday, 4th July

HAPPY 4TH OF JULY!

We are only having our 9am class today!

You lot know the drill, come to class and you'll see what we are doing :)! 

I can give you a little hint though... it's a Hero WOD! But which one? You'll just have to guess ^_^

We shall see you ladies and gentlemen in the morning!

Posted: July 2, 2017

Monday, 3rd July

Unicorn Daily Challenge

50 Sit-ups
100 Flutter kicks (L+R = 1)
50 Leg Raises
100 Mountain Climbs (L+R = 1)

Warm-up

3 Rounds:
1:00 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 Minute x 12:

Set #1, on the 0:00… 57% of 1RM Squat Snatch
Set #2, on the 1:00… 62% of 1RM Squat Snatch
Set #3, on the 2:00… 67% of 1RM Squat Snatch

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 57% and starts on the 3:00.

"Air Ball"

4 Rounds:

21 Wallballs (20/14) *Females to a 9′ Target
18 Calorie Row
15 Box Jumps (24″/20″)
12 Alternating Kettlebell Snatches (53/35) (or if you can find a 50/35 dumbbell, but there aren't many, happy hunting :) )

Posted: June 29, 2017

Friday, 30th June

Unicorn Daily Challenge

5 V-Ups
30 second flutter kicks
15 second rest

Repeat 8 times

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 Dowel 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: Back Squats

20 minutes to Build up to a 15 Rep Max

Escape from Wonderland

3 Rounds:

75 Double-Unders
50 Air Squats
25 Calorie Row

Posted: June 28, 2017

Thursday, 28th June

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Unicorn Daily Challenge

One Mile Run for Time

Warm-up

Mobility

Dynamic

"Get a Grip"

 

AMRAP 15:


15 Toes-to-Bar
15 Hand Release-Push-ups
150m KB Farmers Carry (70’s/53’s)

Posted: June 27, 2017

Wednesday, 28th June

Unicorn Daily Challenge

"Body Armor"

3 Giant Sets:
10 Unilateral Strict Presses with Dumbbell (each side)
15 Romanian Deadlifts
20 Hollow Rocks
25 Glute Bridges

Rest 2:00 between sets. 

Your choice on weight, but we want this reps unbroken.

Warm-up

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

Followed by…
Barbell Warmup (Empty Barbell) – (Video)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Followed by:
With a lightly loaded bar:
5 Front Squats + 5 Push Presses + 5 Thrusters
Rest as needed

With a slightly heavier barbell…
4 Front Squats + 4 Push Presses + 4 Thrusters
Rest as needed

With a moderately loaded barbell….
3 Front Squats + 3 Push Presses + 3 Thrusters

This is meant to leave you sweating. We want this before we begin heavy work. 

Weightlifting

Running Clock for today's work.

From 0:00 – 5:00
Establish a 1-Rep Heavy Front Squat
 

From 5:00 – 10:00
Establish a 1-Rep Heavy Push Press

From 10:00 – 15:00
Establish a 1-Rep Heavy Thruster

"UP FRONT"

AT THE 20:00... "UP FRONT"

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 5 Thrusters
Odd Minutes – 200 Meter Run

Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round. Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.

 

Posted: June 26, 2017

Tuesday, 27th June

Unicorn Daily Challenge

STRICT GYMNASTICS

3 Sets, not for time:
20 second Wall Facing Handstand Hold
5 Strict Chest to Bar Pull-Ups (If you don't have strict pull-ups, use a band)

Extra gymnastics for those who have ring muscle-ups

Ret 2 minutes after the 3 sets. then

AMRAP 1:30: Ring Muscle-Ups
Rest 1:00
AMRAP 1:00: Ring Muscle-Ups
Rest :30s
AMRAP :30s: Ring Muscle-Ups

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

Barbell Warmup

With an empty barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

"DOCE"

**The burpees are just like they were in the open, faing the box**

“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: June 25, 2017

Monday, 26th June

Unicorn Daily Challenge

3 Sets:
20 Back Rack Reverse Lunges (40%1RM Front Squat)
20 Double Kettlebell Russian Swings (chest level, KB in each hand)
20 Weighted Sit-Ups

No more than 3:00 rest between sets

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 (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: Snatch Complex

Power Snatch + Overhead Squat + Squat Snatch
On the Minute x 12:
Set #1, on the 0:00… 50% of 1RM Squat Snatch
Set #2, on the 1:00… 55% of 1RM Squat Snatch
Set #3, on the 2:00… 60% of 1RM Squat Snatch
Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 50% and starts on the 3:00.

ISABEL!

For Time:
30 Power Snatches (135/95)

Posted: June 22, 2017

Friday, 23rd June

Unicorn Daily Challenge

"Body Armor"

3 Sets:
15 Dumbbell Pushups 
30 second Barbell Overhead Hold
100 Meter Double KB Front Rack Carry
Finish with 50 Band Pull-Aparts

Focus on quality, not speed.

Warm-up

Tempo Row – 5 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 Dowel Overhead Squats

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: Pausing Squat Clean

Every :90 complete a pausing squat clean.

First Pause – 3 Inches off the floor (bar is just past mid shin)

Second Pause – Catch Position (bottom of front squat)

Set #1 – 1 Rep 50% of 1RM Clean
Set #2 – 1 Rep 53% of 1RM Clean
Set #3 – 1 Rep 56% of 1RM Clean
Set #4 – 1 Rep 59% of 1RM Clean
Set #5 – 1 Rep 62% of 1RM Clean
Set #6 – 1 Rep 65% of 1RM Clean
Set #7 – 1 Rep 68% of 1RM Clean
Set #8 – 1 Rep 71% of 1RM Clean
Set #9 – 1 Rep 71% of 1RM Clean
Set #10 – 1 Rep 71% of 1RM Clean

All Over

5 Rounds:

10 Power Snatches (95/65)
10 Box Jump Overs (24″/20″)

Fx - 75/55, Step-overs

**Looking for a weight we can cycle through efficiently and smoothly*

Posted: June 21, 2017

Thursday, 22nd June

Unicorn Daily Challenge

For Time

40 Cal Bike

Warm-up

Mobility

Dynamic

Body Check

Tabata

(8 x :20 on/:10 off)

Air Squats
Sit-ups
Push-ups
Calorie Row

Complete all 8 intervals before progressing to next station
Score = Total reps/calories

Posted: June 20, 2017

Wednesday, 21st June

Unicorn Daily Challenge

40 Double Crunches

30 Bicycles (L+R=1)

20 Hollow Rocks

10 Clapping Push-ups

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side 
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar
2 Rounds:
5 Squat Jumps
10 Slow Good Mornings
Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Freight Train

All parts of this workout will be on a continuous clock, but scored individually on SugarWOD

On the 0:00, Barbell Cycling
**Use 50% of your Clean and Jerk Max*

On the Minute x 6

Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks

Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks

Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

Deadlift!

ON THE 7:00... DEADLIFT

From Minutes 7:00 – 15:00 (7 Minutes):

Build to a Heavy 3-Rep Deadlift

Optimus Prime

ON THE 25:00... "OPTIMUS PRIME"

AMRAP 7:

Wallballs (20/14)

*Every Minute on the Minute – 5 Deadlifts (225/155)

Workout starts on the wallballs. 

Posted: June 19, 2017

Tuesday, 20th June

Unicorn Daily Challenge

2,000 Meter Tempo Row. All intervals flow directly into the next without a break in between.

0-500m @ 2K Pace + 10
500-1000m @ 2K Pace + 4
1000-1500m @ 2K Pace + 10
1500-2000m @ 2K Pace

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 

Gymnastics

Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk  
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:
10 Second Ring Support Hold 
5-10 Inverted Barbell Row (1 second pause)

Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms

Wall Walk Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps
Pausing Strict Pull-Ups – Band as required.
Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per repetition.

Down Swinging

For Time:

25/20 Calorie Assault
800 Meter Run
30 Kettlebell Swings (53/35)
20 Barbell-Facing Burpees

Posted: June 18, 2017

Monday, 19th June

Unicorn Daily Challenge

"Body Armor"

10:00 EMOM

Odd: Max Abmat Sit-ups

Even: Max 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

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: Overhead Squat

Every 2:00 for 10:00

Paushing Overhead Squat + Overhead Squat (2 second dead stop in the bottom of the squat for the paushingohs)

Building to a heavy over 5 sets

"DENIM"

AMRAP 15:

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

Fx1: 95/65

Fx2: 75/55

Posted: June 15, 2017

Friday, 16th June

Unicorn Daily Challenge

10-9-8-7-6-5-4-3-2-1

Weighted Overhead Sit-ups (35/25#) <-- with a plate
Side Crunches (Double the reps, so 10 on each side, 9 on each, 8...etc.)
Push-ups

Warm-up

1:00 Slow Bike or Row
1 Round of Strict Cindy (5 Pullups, 10 Pushups, 15 Squats)
:40 Medium Bike or Row
1 Round of Strict Cindy
:30 Fast Bike or Row

200 Meter Jog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses + Reach

5 Stiff-Legged Deadlifts

5 Front Squats

5 Push Presses

Strength: Stamina Squat

EMOM x 10 (5 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

Bells and Whistles

21 KB Hang Squat Cleans (53’s/35’s)
21 Kipping Handstand Pushups
600 Meter Run
15 KB Hang Squat Cleans (53’s/35’s)
15 Kipping Handstand Pushups
600 Meter Run
9 KB Hang Squat Cleans (53’s/35’s)
9 Kipping Handstand Pushups
600 Meter Run

Posted: June 14, 2017

Thursday, 15th June

Unicorn Daily Challenge

10 Burpee Box Jump Overs

10 Step-ups w/KBs (each leg)

10 Box Jump Overs

Warm-up

Mobility

Dynamic

“Dead Weight”

AMRAP 15:
30 Calorie Bike
20 DB Push Press (35’s/25’s)
10 Deadlifts (245/165)

Posted: June 13, 2017

Wednesday, 14th June

Unicorn Daily Challenge

Buy In: 40 Abmat Sit-ups

Tabata: (8 Rounds, :20 work, :10 rest) 

Leg Raises

Cash Out: 40 Russian Twists

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar

2 Rounds:
5 Squat Jumps
15 Slow Good Mornings

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Hang Power Clean

On the Minute x 10:

Set #1 – 5 Hang Power Cleans @ 60% of 1RM

Set #2 – 4 Hang Power Cleans @ 65% of 1RM

Set #3 – 3 Hang Power Cleans @ 70% of 1RM

Set #4 – 2 Hang Power Cleans @ 75% of 1RM

Set #5 – 1 Hang Power Clean @ 80% of 1RM

Sets #6-10 – Build to a heavy single for the day. Post heaviest lift to the leaderboard.

Behind Bars

Part #1

In a 4:00 Window:
400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (135/95)

Rest 4:00

Part #2
In a 4:00 Window:
400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (155/105)

Rest 4:00

Part #3
In a 4:00 Window:
400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (185/125)