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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)