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Posted: August 7, 2018

Wednesday, 8th August

Unicorn Daily Challenge

ODD-OBJECT CONDITIONING
1 Round for Time:
600 Meter Run
400m Sandbag Carry (50/30)
200 Meter KB Farmers Carry (53’s/35’s)
400m Sandbag Carry (50/30)
600 Meter Run

Warm-up

EMOM x 8 (2 Rounds)
Minute 1 – :40s Bike
Minute 2 – 4 Russian Baby Makers (Video) + 7 Air Squats
Minute 3 – :40s Bike or Row
Minute 4 – 2 Alternating Spiderman and Reach, each side (Video) + 5 Pushups 

2 Rounds:
3 Cossacks Squats, each side (Video)
5 Slow, Diligent Wall Squats (Video)

Barbell

Big Clean Complex

6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

The “Big Clean Complex” is a perfect example of blurring the line between cardio and weightlifting. Over the course of six sets, athletes will build to a heavy complex. All 12 repetitions are meant to be performed without putting the barbell down.

Posted: August 5, 2018

Monday, 6th August

Unicorn Daily Challenge

2 Sets of 20 Reps @ 40% of 1RM Front Squat

Rest 3:00 between sets.

Warm-up

3 Rounds

10 cal bike or row

4 Spiderman and reach

4 walkouts

5 wall squats

5 sit-ups

then

Barbell

Strength: Back Squat

3 sets of 5 Reps

Thin Air

4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Assault Bike

 

Posted: August 2, 2018

Friday, 3rd August

Unicorn Daily Challenge

 

Warm-up

Friday Fun!

Strength: Deadlift

Build to a Heavy set of 10 reps

Captain Insano

3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Assault Bike
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Assault Bike

Posted: August 1, 2018

Thursday, 2nd August

Unicorn Daily Challenge

 

Warm-up

Mobility

Dynamic

Strict Nicole

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Posted: July 31, 2018

Wednesday, 1st August

Unicorn Daily Challenge

 

Warm-up

 

Hot Sauce

AMRAP 3: 
21/15 Calorie Row 
21 Lateral Burpees Over Bar
Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3: 
18/13 Calorie Row 
18 Lateral Burpees Over Bar
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3: 
15/11 Calorie Row 
15 Lateral Burpees Over Bar
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3: 
12/9 Calorie Row 
12 Lateral Burpees Over Bar
Max Overhead Squats (135/95)

Posted: July 30, 2018

Tuesday, 31st July

Warm-up

200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Jump City

For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

Posted: July 29, 2018

Monday, 30th July

Unicorn Daily Challenge

 

Warm-up

 

Strength: Power Snatch

Build to a heavy single.

Randy

For Time

75 Power Snatches (75/55)

 

Posted: July 26, 2018

Friday, 27th July

Unicorn Daily Challenge

30 Burpees to 6" target.

Warm-up

Friday Fun!

Strength: Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

Wise Men

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3: 
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

Posted: July 25, 2018

Thursday, 26th July

Unicorn Daily Challenge

Midline
Not For Time: 
75 Empty Bar Good Mornings
75 Glute Bridges

Warm-up

Mobility

Dynamic

Family Feud

Partner, 2 Person teams, split work as needed

AMRAP 25:
100 Meter Sled Push (95/45)
200 Meter Sand Bag Run (50/30) 
400 Meter Run

 

Posted: July 24, 2018

Wednesday, 25th July

Unicorn Daily Challenge

MIDLINE

2 Sets:
Max Effort L-Sit Hold (on parallettes)
Rest 1:00 between

Followed by:
4:30 Plank*
Every 30s, rotate positions.
Position 1 – Elbow plank (belly facing floor)
Position 2 – Side plank (left)
Position 3 – Side plank (right)

Warm-up

500 Meter Light Row into…
2 Sets:
10 Sit-Ups
10 Supermans
10 Alternating Spiderman and Reach (Video)
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

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

Fire Alarm

For Time: 
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Posted: July 23, 2018

Tuesday, 24th July

Unicorn Daily Challenge

Males work through their 150 calories in this flow:
15 Calories Slow, 15 Calories Fast

Females work through their 100 calories in this flow:
10 Calories Slow, 10 Calories Fast

Across the calories, this equates to being (5) full rounds of slow pace, to fast pace. Aim is to gradually increase in intensity during these fast paces, towards a full sprint on the final iteration. Our “slow pace” is intended to be a conversational, recovery pace.

Warm-up

 

Pumped-Up Game Changer

21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

Posted: July 22, 2018

Monday, 23rd July

Unicorn Daily Challenge

 

Warm-up

200 Meter Run 
Quad Stretch 
Knee to Chest 
Solider Kicks 
Knuckle Drags 
Side Lunge 
Cradle Stretch 
Walking Samson 
Walking Spidermans 
Walkouts 
3 Air Squats + Broad Jump 
High Knees 
Butt Kickers 
Skip for Height 
Skip for Distance

Foul Ball

3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

Posted: July 19, 2018

Friday, 20th July

Unicorn Daily Challenge

 

Warm-up

Friday Fun

“Cement Mixer”

On the 3:00 x 7 Rounds: 
400 Meter Run
12 Toes to Bar

 

Posted: July 18, 2018

Thursday, 19th July

Unicorn Daily Challenge

10:00 Recovery Bike

Warm-up

Mobility

Dynamic

“Deadpool”

On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

Posted: July 17, 2018

Wednesday, 18th July

Unicorn Daily Challenge

3 Sets of 6 – Deadlift
2 Sets of 8 – Sumo Deadlift
2 Sets of 12 – Romanian Deadlift

Aim is to build steadily to a moderately heavy load, and complete all sets across. In terms of percentages we are not looking to move far past 70% on our conventional deadlift on the 3×6. The following accessory movements are to be completed at far lighter loads, focusing on technique.

Warm-up

 

Fortitude

Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees