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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