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Posted: June 5, 2017

Tuesday, 6th May

Unicorn Daily Challenge

500m Row
Rest 1:00 
500m Row
Rest 1:00
500m Row

**If you have extra time, take a 2:00 minute rest after the third 500m row and repeat the round again for 6 sets of a 500m row**

Warm-up

500 Meter Light Row into…

3 Rounds:

10 Hollow Rocks

10 Superman Rocks

5-4-3-2-1:

Spiderman and Reach

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

Skill: Pull-up

2:00 to establish:

Max strict pull-ups

We are establishing a baseline for later percentages. If you cannot perform more than 5 strict pull-ups, use a band and remember it for our future pull-up work.

Skill: Handstand Push-ups

2:00 to establish:

Max Strict Handstand Push-ups

Another baseline for our future training.

These repetitions can be one of many variations. From most challenging:
1. To the floor
2. Pike Pushups from box
3. Pike Pushups from floor
4. Pushups from Toes
5. Pushups to Box or Bench

**Pick the variation that you can achieve 5+ repetitions.**

HANG TOUGH

Part #1
AMRAP 4:
27 Hang Power Cleans (115/80)
27 Wallballs (20/14)
27/21 Calorie Assault Bike

Rest 4:00

Part #2
AMRAP 4:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14)
21/15 Calorie Assault Bike

Rest 4:00

Part #3
AMRAP 4:
15 Hang Power Cleans (115/80)
15 Wallballs (20/14)
15/9 Calorie Assault Bike

You can row if you wish, but ladies the calories are not less on the rower. They stay 27-21-15 for you, sorry :)