Believe, Become, Belong
Member Login  ph: 985.801.0500
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