Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: October 29, 2017

Monday, 30th October

Unicorn Daily Challenge

BARBELL CYCLING
A “Cluster” is short for – Squat Clean Thruster.
On these repetitions, we are looking for a true “thruster” finish. Not a jerk.
AMRAP :20s – Clusters (115/80)
Rest :40s
AMRAP :40s – Clusters (135/95)
Rest 1:20
AMRAP 1:00 – Clusters (165/110)
Rest 1:20
AMRAP :40s – Clusters (135/95)
Rest :40s
AMRAP :20s – Clusters (115/80)

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

Gymnastric Strength:

Option A:

5 Rounds: Every 2:00
1:00 Light Row
15% of Max Ring Muscle-Ups

Option B:

Alternating “On the Minute” x 10 (5 Rounds):

Even Minutes – 5-8 Ring Rows (Video)
Odd Minutes – 15-25s Ring Support (Video)

Hopped Up


Ascending Ladder for 7:00…

3 Thrusters (95/65), 
3 Barbell-Facing Burpees
6 Thrusters (95/65), 
6 Barbell-Facing Burpees
9 Thrusters (95/65), 
9 Barbell-Facing Burpees
12 Thrusters (95/65), 
12 Barbell-Facing Burpees

If you complete the round of 12’s – 60 Repetitions
If you complete the round of 15’s – 90 Repetitions
If you complete the round of 18’s – 126 Repetitions
If you complete the round of 21’s – 168 Repetitions

Posted: October 26, 2017

Friday, 27th October

Unicorn Daily Challenge

For Quality, 3 Sets:
:20s L-Sit
:30s Wall-Facing HS Hold (Video)
:40s Double-KB Static Squat (Video)
Rest as needed between sets.

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
7 Kip Swings

1-2 Strict Pull-Ups, followed by 2-3 Kipping Pull-Ups

Skill Test: Kipping Chest to Bar Pull-ups

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

**These are kipping pull-ups, not strict. If we don't have C2B, then we do kipping chin over bar pull-ups. 

Strength: Power Snatch

Every :90

Set #1 – 3 Repetitions @ 60% of 1RM Snatch

Set #2 – 3 Repetitions @ 65% of 1RM Snatch

Set #3 – 3 Repetitions @ 70% of 1RM Snatch

Set #4 – 3 Repetitions @ 70% of 1RM Snatch

Set #5 – 3 Repetitions @ 70% of 1RM Snatch

Saved By the Bell

21 Air Squats
12/9 Calorie Assault Bike
9 Dumbbell Power Snatches (50/35)

Posted: October 25, 2017

Thursday, 26th October

Unicorn Daily Challenge

Wild Card! It's your lucky day, enjoy not having a challenge today :)

Warm-up

Mobility

Dynamic

Annie Got Wrecked

100 Double Unders, 
50 AbMat Sit-ups, 
200m Run
80 Double Unders, 
40 AbMat Sit-ups, 
200m Run
60 Double Unders, 
30 AbMat Sit-ups, 
200m Run
40 Double Unders, 
20 AbMat Sit-ups, 
200m Run
20 Double Unders, 
10 AbMat Sit-ups, 
200m Run

Runs completed with Sandbag (50/35)

Posted: October 24, 2017

Wednesday, 25th October

Unicorn Daily Challenge

On the 0:00 – 800 Meter Run
On the 5:00 – 400 Meter Run
On the 8:00 – 200 Meter Run

Warm-up

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

2 Rounds:
1:30 Light Bike
5 Wall Squats (Video)
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

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

SLOT MACHINE

Teams of 3, with a Running Clock:

At the 0:00, “Slot Machine” Part #1

AMRAP 7: Back Squats
First 50 repetitions – 135/95
Second 50 repetitions – 185/135
Time remaining, Max reps – 225/155

Rest 3:00

At the 10:00, “Slot Machine” Part #2

AMRAP 7: Bench Press
First 50 repetitions – 135/95
Second 50 repetitions – 155/105
Time remaining, Max reps – 185/135

Rest 3:00

At the 20:00, “Slot Machine” Part #3

AMRAP 7: Deadlift
First 50 repetitions – 185/135
Second 50 repetitions – 225/155
Time remaining, Max reps – 275/185

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

FX:

Teams of 3
AMRAP 7:
50 Back Squats (115/80) 
50 Back Squats (135/95)
AMRAP Back Squats (155/105)

rest 3 minutes

AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (115/80) 
AMRAP Bench Press (135/95)

rest 3 minutes

AMRAP 7: 
50 Deadlifts (135/95) 
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)

Posted: October 23, 2017

Tuesday, 24th October

Unicorn Daily Challenge

40 Double-Unders, 30 Sit-Ups
40 Double-Unders, 25 Sit-Ups
40 Double-Unders, 20 Sit-Ups
40 Double-Unders, 15 Sit-Ups
40 Double-Unders, 10 Sit-Ups

Warm-up

500m Light-Paced Row
5 Spiderman and Reach, each leg (Video)
10 Slow Scap Retractions (Video)

At low intensity, and at a lighter kettlebell weight…
200 Meter Light Jog
10 Air Squats, 10 Box Jumps (step down), 10 Kettlebell Swings

At moderate intensity, at working kettlebell weight…
200 Meter Moderate Jog
7 Wallballs, 7 Box Jumps, 7 Kettlebell Swings

At workout intensity…
100 Meter Run
5 Wallballs, 5 Box Jumps, 5 Kettlebell Swings

Rest 3:00-4:00, and begin the conditioning below.

"KELEN HELLY"

For Time:

400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)

400 Meter Run, 30 KBS (53/35)

400 Meter Run, 30 KBS (53/35)

400 Meter Run, 30 Wallballs (20/14), 30 BJ (24/20)

 

Posted: October 22, 2017

Monday, 23rd October

Unicorn Daily Challenge

CLEAN AND JERK

On the 2:00 x 6 Sets:

3-Position Squat Clean + Split Jerk (Video)

Set #1 (0:00) – 1 Complex @ 50% of 1RM CJ

Set #2 (2:00) – 1 Complex @ 60% of 1RM CJ

Set #3 (4:00) – 1 Complex @ 70% of 1RM CJ

Set #4 (6:00) – 1 Complex @ 75% of 1RM CJ

Set #5 (8:00) – 1 Complex @ 75% – 85% of 1RM CJ

Set #6 (10:00) – 1 Complex @ 75% – 85% of 1RM CJ

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 + :30s second Samson Stretch each side (Video)
5 Elbow Rotations
5 Strict Presses

1:30 Slow Bike or Row + :30s second Samson Stretch each side (Video)
5 Stiff-Legged Deadlifts
5 Front Squats

Skill: Gymnastic Pulling Test

Benchmark testing this week.

Choose from one of the following options

Option A: Ring Muscle Ups

Option B: Strict Chest to Bar Pull-ups or Banded Chest to Bar Pull-ups

Option C: Strict Banded Chin Over Bar Pull-ups

AMRAP 2:00 – Movement option
Rest 1:00
AMRAP 1:00 – Movement Option
Rest :30s
AMRAP :30s – Movement Option

Power Down

Part One

AMRAP 5:

15/12 Calorie Row, 15 Power Snatches (95/65)
12/9 Calorie Row, 12 Power Snatches (95/65)
9/7 Calorie Row, 9 Power Snatches (95/65)

Rest 5:00

Part Two

AMRAP 5:

15/12 Calorie Assault Bike, 15 Power Clean and Jerks (95/65)
12/9 Calorie Assault Bike, 12 Power Clean and Jerks (95/65)
9/7 Calorie Assault Bike, 9 Power Clean and Jerks (95/65)

Posted: October 21, 2017

Saturday, 21st October

Unicorn Daily Challenge

Tabata: 8 Rounds - :20 on/:10 off 

Double Unders

Warm-up

1 round, at a low/controlled intensity (conversational pace):
250 Meter Row
200 Meter Run
1 Round of “Strict Cindy” (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

Rest as needed, into…

1 round, at moderate intensity:
200 Meter Row
150 Meter Run
1 Round of 3 Pull-Ups, 6 Pushups, 9 Air Squats

Rest as needed, into…

1 round, at workout intensity:
150 Meter Row
100 Meter Run
1 Round of 2 Pull-Ups, 4 Pushups, 6 Air Squats

Rock the Boat

30:00 AMRAP

Individual:

500 Meter Row
400 Meter Run
3 Rounds of “Cindy”
*1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Squats

Partner:

Teams of Two Split the work between them.

500 Meter Row
400 Meter Run
3 Rounds of “Cindy”
*1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Squats

Each 250 meter row counts as (1) repetition.
Each 200 meter run counts as (1) repetition.
Each repetition inside “Cindy” rounds counts as (1) repetition.

Posted: October 19, 2017

Friday, 20th October

Unicorn Daily Challenge

15:00 Recovery Bike
On the 3:00 – 20 Weighted AbMat Sit-Ups
On the 6:00 – 30 Banded Good Mornings
On the 9:00 – 20 Weighted AbMat Sit-Ups
On the 12:00 – 30 Banded Good Mornings

Warm-up

Tempo 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 Empty Barbell Good Mornings
7 Empty Barbell Deadlifts

Skill/Strength:

On the 90 seconds x 5 Sets:
“X” Kipping HSPU + 3 Deadlifts

Next week, we will be completing baseline testing on specific gymnastic movements. Today, we are looking to instead spend some time on the wall practicing this movement, and getting some repetitions in. Choose from the below difficulties:

Option A – 12 Repetitions per round
Option B – 9 Repetitions per round
Option C – 6 Repetitions per round
Option D – 3 Repetitions per round
Option E – 1-2 Wall Walks per round (Video)

Set #1 (0:00) – “X” Kipping HSPU +  3 Deadlifts @ 65% of 1RM Deadlift

Set #2 (1:30) – “X” Kipping HSPU +  3 Deadlifts @ 70% of 1RM Deadlift

Set #3 (3:00) – “X” Kipping HSPU +  3 Deadlifts @ 75% of 1RM Deadlift

Set #4 (4:30) – “X” Kipping HSPU +  3 Deadlifts @ 75% of 1RM Deadlift

Set #5 (6:00) – “X” Kipping HSPU +  3 Deadlifts @ 75% of 1RM Deadlift

DEAD AHEAD

ON THE 15:00... "DEAD AHEAD"

4 Rounds:

21 Deadlifts (135/95)

15 Box Jump Overs (24/20)

9 Push Jerks (135/95)

Posted: October 18, 2017

Thursday, 19th October

Unicorn Daily Challenge

Tabata, 8 Rounds - :20 on/:10 off

Handstand Hold

Warm-up

Mobility

Dynamic

“Ball Hogs”

AMRAP 15:
Teams of 2:
3 Wall Balls (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Row

Next round is 6’s, then 9’s, etc…

In this teams of two workout, partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete three rounds of everything. Rounds increasing by 3 repetitions each time.

Posted: October 17, 2017

Wednesday, 18th November

Unicorn Daily Challenge

2 Rounds, resting as needed between sets:
With a Running Clock:
0:00 – 0:30 – Pushup Plank
0:30 – 1:00 – Elbow Plank
1:00 – 1:30 – Side Plank (Right)
1:30 – 2:00 – Side Plank (Left)
2:00 – 2:30 – Elbow Plank
2:30 – 3:00 – Pushup Plank
At the 3:00 mark, complete 30 Glute Bridges (Video)

Warm-up

1:30 Light Row
15 Slow Air Squats
:30s Alternating Warrior Squats (Video)

1:30 Light Bike
5 Wall Squats (Video)
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

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

Strength: Clean Complex

ON THE 0:00... CLEAN COMPLEX

6 Sets of the Complex:
Hang Power Clean + Pause Front Squat + Squat Clean

We pause for a full 2 seconds in the bottom of our squat.

Set #1 (0:00) – 1 Complex @ 50% of 1RM CJ
Set #2 (1:30) – 1 Complex @ 55% of 1RM CJ
Set #3 (3:00) – 1 Complex @ 60% of 1RM CJ
Set #4 (4:30) – 1 Complex @ 65% of 1RM CJ
Set #5 (6:00) – 1 Complex @ 70% of 1RM CJ
Set #6 (7:30) – 1 Complex @ 75% of 1RM CJ

FOUR WHEELER

ON THE 15:00... 

2 Rounds:
400 Meter Run
15/12 Calorie Assault Bike
12 Squat Cleans (115/80)

Posted: October 16, 2017

Tuesday, 17th October

Unicorn Daily Challenge

Option #1 – For quality:
18 Strict Handstand Pushups, 1 min rest
15 Strict Handstand Pushups, 1 min rest
12 Strict Handstand Pushups, 1 min rest
9 Strict Handstand Pushups

Option #2 – For quality:
12 Strict Handstand Pushups, 1 min rest
9 Strict Handstand Pushups, 1 min rest
6 Strict Handstand Pushups, 1 min rest
3 Strict Handstand Pushups

*Reduce repetition scheme to ensure that the first set can be accomplished in 2-3 sets, maximum. Options for strength building can be either pike pushups or seated dumbbell strict presses.

LEAD FOOT

“Lead Foot” Part 1
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups

Rest 4:00

“Lead Foot” Part 2
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

“Lead Foot” Part 3
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Posted: October 15, 2017

Monday, 16th October

Unicorn Daily Challenge

15:00 Recovery Bike
On the 3:00 – 25 Abmat sit-Ups
On the 6:00 – 25 Banded Good mornings
On the 9:00 – 25 Abmat Sit-Ups
On the 12:00 – 25 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 (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: Power Snatch Complex

On the Minute x 9 (3 Rounds):
1 Hang Power Snatch + 1 Power Snatch

Set # 1 (On the 0:00) – 1 Complex 60% of 1RM
Set # 2 (On the 1:00) – 1 Complex 65% of 1RM
Set # 3 (On the 2:00) – 1 Complex 70% of 1RM
On the 3:00, we are to reset back to the first weight, at 60%. Repeat this wave for a total of three waves.

Isabel

30 reps for time of:
• Snatch 135/95#

Posted: October 12, 2017

Friday, 13th October

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on/:10 off

Handstand Hold

Warm-up

Tempo 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)
6 Alternating Spiderman + Reach (Video)
3 Strict Pull-Ups
6 Pushups

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: Front Squat

Set #1 – 3 Reps @ 60% of estimated/current 1RM FS

Set #2 – 2 Reps @ 65% of estimated/current 1RM FS

Set #3 – 1 Rep @ 70% of estimated/current 1RM FS

Set #4 – 1 Rep @ 75% of estimated/current 1RM FS

Set #5 – 1 Rep @ 80% of estimated/current 1RM FS

Take an additional (10) minutes to build to a heavy single for the day.

Double or Nothing

3 Rounds:
75 Double-Unders
50 Air Squats
15 Power Cleans (115/80)

Posted: October 11, 2017

Thursday, 12th October

Unicorn Daily Challenge

3 Rounds

20 Flutter Kicks

20 Scissors

20 Leg Raises

20 Candlesticks

1:00 Rest between Rounds

Warm-up

Mobility

Dynamic

Knotted Up

AMRAP 15:

200 Meter Run
2 Rope Climbs

Posted: October 10, 2017

Wednesday, 11th October

Unicorn Daily Challenge

SLED PUSH

800 Meter Sled Push (1/2 Bodyweight loaded)

Countering last week’s sled drag, completing an 800 meter sled push for time.

Warm-up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

Followed by…
Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch-Grip Strict Presses
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

1 Round at each weight of Overhead Squats (4 rounds):
3 OHS (X)
3 Burpees Over Rower
3 Calorie Row
Rest ~1:00

"FREEDOM SAUCE"

“Freedom Sauce” Part 1
With a 3:00 Clock:
21 Overhead Squats (95/65), 21 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 2
With a 3:00 Clock:
18 Overhead Squats (115/80), 18 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 3
With a 3:00 Clock:
15 Overhead Squats (135/95), 15 Lateral Burpees over Rower, Max Calorie Row

Rest 3:00

“Freedom Sauce” Part 4
With a 3:00 Clock:
12 Overhead Squats (155/105), 12 Lateral Burpees over Rower, Max Calorie Row

Single score today to the whiteboard – total calories across all four rounds.