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Posted: January 3, 2018

Thursday, 4th January

Unicorn Daily Challenge

8:00 Row

*On the 2:00, 4:00, 6:00 – 15 Hip Extentions

Warm-up

Mobility

Dynamic

“Curve Ball”

For Time: 
100 Double Unders 
50 Abmat Sit-ups 
25 Med-ball Squat Cleans (30/20)

80 Double Unders 
40 Abmat Sit-ups 
20 Med-ball Squat Cleans (30/20)

60 Double Unders 
30 Abmat Sit-ups 
15 Med-ball Squat Cleans (30/20)

40 Double Unders 
20 Abmat Sit-ups 
10 Med-ball Squat Cleans (30/20)

20 Double Unders 
10 Abmat Sit-ups 
5 Med-ball Squat Cleans (30/20)

Posted: January 2, 2018

Wednesday, 3rd January

Unicorn Daily Challenge

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – “X” Double-Unders
Even Minutes – :30s Kipping HSPU

Choose an appropriate amount of DU’s (listed below) for the 6 rounds. 
Option A – 50 Double-Unders
Option B – 40 Double-Unders
Option C – 30 Double-Unders
Option D – 20 Double-Unders
Option E – :40s for Attempts

Warm-up

15-12-9:
Calorie Bike or Row
After each round, complete…
5 Wall Squats (Video)
30 Seconds: Warrior Squats (Video)
20 Double-Unders

Barbell Warmup (empty BB)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
5 Hang Muscle Cleans

Strength: Stamina Squats

EMOM x 12 (6 Rounds):

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

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

Three Wheels

“Three Wheels” Part #1
AMRAP 3:00
10/7 Calorie Assault Bike
12 Power Cleans (115/80)

Rest 3:00

“Three Wheels” Part #2
AMRAP 3:00
10/7 Calorie Assault Bike
8 Power Cleans (135/95)

Rest 3:00

“Three Wheels” Part #3
AMRAP 3:00
10/7 Calorie Assault Bike
4 Power Cleans (165/110)

Posted: January 1, 2018

Tuesday, 2nd November

Unicorn Daily Challenge

18:00 Row

Minutes 0-2 – +20s to your 2K Pace
Minutes 2-4 –  +15s to your 2K Pace
Minutes 4-6 –  +10s to your 2K Pace

Repeat for two more rounds without breaking in between for the total of 18 minutes.

Warm-up

1 Round:
30 Seconds of skipping jump rope
1 Round of “Strict Cindy” – 5 PU, 10 Pushups, 15 Air Squats

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

Using the movements of our first training portion today (“Dirty 30”) to warm…

1 round at low intensity:
4 Step-Up, step-downs (2 each side)
5 Pull-Ups
5 KBS (light load)
5 Front Squats (half of working load)
5 Toes to Bar
5 Push Press (half of working load)
5 Deadlifts (half of working load)
5 Wallballs
5 Regular Burpees
10 Double-Unders

Build to working load for the day, followed by…

1 round at moderate intensity:
5 Box Jumps
3-5 CTB Pull-Ups
5 KBS
5 Front Squats
5 Toes to Bar
5 Push Press
5 Deadlifts
5 Wallballs
5 Barbell-Facing Burpees
10 Double-Unders

Dirty Thirty

For Time:

30 Box Jumps (24″/20″)
30 CTB Pull-Ups
30 KBS (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders

Posted: December 28, 2017

Friday, 29th December

Unicorn Daily Challenge

3 Rounds

10 Hip Extentions
15 GHD Sit-ups
20 Abmat Sit-ups

Warm-up

30 Seconds Single Unders + 300 Meter Row + 30 Seconds Double-Unders
1 Round of 10 Slow Air Squats, 15 AbMat Sit-Ups, 20 second deadhang hold of PU bar

3 Rounds:
3 Spiderman and Reach, each leg (Video)
5 Sit-Ups
3 Walkouts (Video)
5 Sit-Ups

Followed by…
5 Good Mornings + 5 Back Back Squats
25 Double-Unders
5 Stiff-Legged Deadlifts + 5 Conventional Deadlifts
25 Double-Unders
5 Medball Front Squats + 5 Wallballs
25 Double-Unders

Strength: Deadlift

3 Sets of 8:
Deadlift

Build to a heavy set of eight for the day. We are not looking to set a personal record today, or even allow our technique to slide at all in these sets. Given how this is a de-load week, we are looking to challenge ourselves with sound technique, and then move onto the conditioning.

Smooth Criminal

AMRAP 15:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Posted: December 27, 2017

Thursday, 28th December

Unicorn Daily Challenge

Alternating On the Minute x 10
Even – 100m Run
Odd – 15/12 Calorie Row

Warm-up

Mobility

Dynamic

Freezer Burn

30-25-20-15-10
Calorie Bike 
Russian Kettlebell Swings (70/53)
10 Meter Shuttle Sprints

On the 10 Meter Shuttle Sprints, place two cones 10 Meters apart. Each length counts as one rep.

Posted: December 21, 2017

Friday, 22nd December

Unicorn Daily Challenge

On the Minute x 10
2 Hang Power Cleans

Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ
Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ
Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ
Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ
Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ
Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ
Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ
Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ
Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ
Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ

Warm-up

Tempo Bike (or row) – 4 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)
1-2 Strict Pull-Ups
5 Kip Swings

2-3 Minutes to warm our kip gradually to our pull-up benchmark attempt.

Gymnastics Test

Last tested on October 27, 2017

For Max Repetitions:
1:00 Chest-to-Bar Pull-Ups
1:00 Rest
1:00 Chest-to-Bar Pull-Ups

or

Chin Over Pull-Ups – 
1:00 On, 
1:00 Off, 
1:00 On

DT

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx – 155/105

Posted: December 20, 2017

Thursday, 21st December

Unicorn Daily Challenge

Running

3 Rounds:
:30 on / :30 off
1:00 on / 1:00 off
1:30 on / 1:30 off

Warm-up

Mobility

Dynamic

Loose Canon

3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Sit-Ups
Rest 2:00

Posted: December 19, 2017

Wednesday, 20th December

Unicorn Daily Challenge

15:00 Recovery Effort

Athlete’s choice on equipment: Row, Bike, Ski Erg, or Jog
Conversational pace throughout, with a low perceived effort.

Warm-up

15-12-9:
Calorie Bike or Row
1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round

Snatch Barbell Warmup + Jump Rope
5 Good Mornings + 5 Back Squats
30 Single Unders
5 Elbow Rotations + 5 Snatch Grip Strict Presses
20 Faster Single Unders
5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats
10 Double-Unders

Skill Test: Handstand Push-ups

Retesting from October 5, 2017

AMRAP 2:00: Strict Handstand Pushups

1:00 Rest

AMRAP 2:00: Strict Handstand Pushups

Double Decker

AMRAP 15:

15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14)
30 Double-Unders

Posted: December 18, 2017

Tuesday, 19th December

Unicorn Daily Challenge

3 Sets, Not for Time:
20 Weighted Sit-Ups
20 Pausing Hip Extensions

Warm-up

10 Calorie Easy Bike
10 Air Squats
10 AbMat Sit-Ups
10 Kettlebell Deadlifts

10 Calorie Moderate Bike
10 Hollow Rocks
10 Superman Rocks
10 Empty Barbell Front Squats

10 Chest Level Kettlebell Swings
7 Calorie Moderate/Fast Bike
5 Front Squats (light load)

Strength: Pausing Front Squat Complex

7 Sets:
Pausing Front Squat + Front Squat
*2 Second Pause in Bottom

Set #1 – 60% of 1RM Front Squat

Set #2 – 64% of 1RM Front Squat

Set #3 – 68% of 1RM Front Squat

Set #4 – 72% of 1RM Front Squat

Set #5 – 76% of 1RM Front Squat

Set #6 – 80% of 1RM Front Squat

Set #7 – 84% of 1RM Front Squat

Nickel and Dime

Part One:

AMRAP 5:00

21-15-9:

Kettlebell Swings (53/35)
Front Squats (115/80)
Assault Bike Calories

Rest 5:00

Part Two:

AMRAP 5:00

21-15-9:

Kettlebell Swings (53/35)
Front Squats (95/65)
Assault Bike Calories

Completing the round of 21’s = 63 Total Repetitions
Completing the round of 15’s = 108 Total Repetitions
Completing the round of 9’s = 135 Total Repetitions

Posted: December 17, 2017

Monday, 18th December

Unicorn Daily Challenge

Basked off 1RM Clean and Jerk

Minute 1 – 4 Power CJ @ 60% of 1RM
Minute 2 – 3 Power CJ @ 65% of 1RM
Minute 3 – 2 Power CJ @ 70% of 1RM
Minute 4 – Rest
Minute 5 – 4 Power CJ @ 65% of 1RM
Minute 6 – 3 Power CJ @ 70% of 1RM
Minute 7 – 2 Power CJ @ 75% of 1RM
Minute 8 – Rest
Minute 9 – 4 Power CJ @ 70% of 1RM
Minute 10 – 3 Power CJ @ 75% of 1RM
Minute 11 – 2 Power CJ @ 80% of 1RM

Warm-up

All done with an empty barbell…

1:30 Slow Bike or Row
30s second Samson Stretch each side (Video)
5 Good Mornings
5 Back Squats

1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups + 10 Pushups + 15 Squats)
5 Elbow Rotations
5 Strict Presses

1:30 Slow Bike or Row
5 Stiff-Legged Deadlifts
5 Hang Power Cleans

Gymnastics Test:

Retesting from October 23rd. 

Option A
AMRAP 2:00 – Ring Muscle-Ups
Rest 1:00
AMRAP 1:00 – Ring Muscle-Ups
Rest :30s
AMRAP :30s – Ring Muscle-Ups

Option B
AMRAP 2:00 – Strict CTB Pull-Ups
Rest 1:00
AMRAP 1:00 – Strict CTB Pull-Ups
Rest :30s
AMRAP :30s – Strict CTB Pull-Ups

Water Wings

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Power Clean and Jerks (135/95)

Posted: December 14, 2017

Friday, 15th December

Unicorn Daily Challenge

9 Rounds:

1:40 On / :20s Off
*After the 5th round, rest 2:00.
This is a pre-programmed workout inside of the Concept 2 Erg.  

Post total meters across all nine rounds.

Warm-up

Tempo Bike (or 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)
4 Wall Squats (Video)
5 Kip Swings

A) 3 Rounds, low intensity:
1 Strict Pull-Ups
3 TTB
5 Empty Barbell Thrusters
15 Single Unders of Double-Unders

Squat Clean Thruster:

OT90s x 7 Rounds:

25 Double-Unders (50 Singles)
1 Squat Clean Thruster

Athlete’s choice on weight as we climb through the 7 rounds, with the intention on starting at 60% of your estimated 1RM Thruster.

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.

Completing the 12’s = 60 Repetitions
Completing the 15’s = 90 Repetitions
Completing the 18’s = 126 Repetitions
Completing the 21’s = 168 Repetitions
Completing the 24’s = 216 Repetitions

Last completed July 14, 2017.

 

 

Posted: December 13, 2017

Thursday, 14th December

Unicorn Daily Challenge

3 Sets, Not For Time:
10 Glute Ham Raises
20 GHD Sit-Ups
10 Back Extensions
20 Empty Barbell Good Mornings

Warm-up

Mobility

Dynamic

Boom Box

AMRAP 15:

20/15 Calorie Bike
20 Box Jumps (24/20)
10 Deadlifts (245/165)

Posted: December 12, 2017

Wednesday, 13th December

Unicorn Daily Challenge

Alternating OTM x 10 (5 Rounds)

Even Minutes – 15 Wallballs (20/14)
Odd Minutes – 5 Hang Power Cleans
Aim is to build to a heavy five-rep hang power clean by the end of the six rounds.

Warm-up

15-12-9:
Calorie Bike or Row
AbMat Sit-Ups
Slow Air Squats

9-6-3
Empty Bar Good Mornings
Empty Bar Strict Presses
Empty Bar Deadlifts

5-3-1
Empty Bar Pausing Front Squats
Walkouts (Video)

5 Hang Muscle Cleans (empty BB)
5 Hang Power Cleans (empty BB)

Gymnastics: Strict Handstand Push-ups

3 Rounds, resting 2:00 between:

17% of Benchmark
15% of Benchmark
13% of Benchmark
11% of Benchmark
9% of Benchmark

Aim is to rest *as little as possible* between sets. But, we must come off the wall after each completed set.

Wiped Clean

5 Rounds, Every 4:00:

30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (135/95)

Score is slowest round.

Posted: December 11, 2017

Tuesday, 12th December

Unicorn Daily Challenge

7 Sets, Not for Time:

10-20s L-Sit
7 Pausing Hip Extensions

On the pausing hip extensions, pause both in bottom of the repetition (stopping momentum), and at the top (parallel body to the floor) for a full 2 seconds on each end.

Warm-up

2:00 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 (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
2 Power Snatches
5 Pausing Overhead Squats
3 Hang Squat Snatches

Strength: Snatch Complex

Power Snatch + Overhead Squat + Squat Snatch
Athlete’s choice on “touch and go” or by dropping and resetting.
6 Sets, On the 1:30:

Set #1 (On the 0:00) – 60%

Set #2 (On the 1:30) – 64%

Set #3 (On the 3:00) – 68%

Set #4 (On the 4:30) – 72%

Set #5 (On the 6:00) – 76%

Set #6 (On the 7:30) – 80%

Over and Out

For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Posted: December 10, 2017

Monday, 11th December

Unicorn Daily Challenge

Option A – Ring Muscle-Ups

4 Rounds:
22% of benchmark total Ring Muscle-Ups
15 GHD Sit-Ups
5 Deadlifts
Rest 2:00

Option B – Gymnastic Strengthening

4 Rounds:
Max Strict Ring Dips in :30s
15 GHD Sit-Ups
5 Deadlifts
Rest 2:00

Aim to start in the area of 60-65% of your estimated/current 1RM, increasing by roughly 5% on each round.

Warm-up

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 AbMat Sit-Ups
:30s second Samson Stretch each side (Video)
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 AbMat Sit-Ups
1:00 Moderate Bike or Row

3 Rounds:
:20s Jump Rope Reps (Singles or Doubles)
7 Good Mornings
7 Air Squats

Full Circle

For time:

1,500 Meter Row
100 Double-Unders
30 Calorie Assault Bike
100 Double-Unders
1,500 Meter Row