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Posted: July 2, 2017

Monday, 3rd July

Unicorn Daily Challenge

50 Sit-ups
100 Flutter kicks (L+R = 1)
50 Leg Raises
100 Mountain Climbs (L+R = 1)

Warm-up

3 Rounds:
1:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Snatch Complex

Power Snatch + Overhead Squat + Squat Snatch

On the Minute x 12:

Set #1, on the 0:00… 57% of 1RM Squat Snatch
Set #2, on the 1:00… 62% of 1RM Squat Snatch
Set #3, on the 2:00… 67% of 1RM Squat Snatch

Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 57% and starts on the 3:00.

"Air Ball"

4 Rounds:

21 Wallballs (20/14) *Females to a 9′ Target
18 Calorie Row
15 Box Jumps (24″/20″)
12 Alternating Kettlebell Snatches (53/35) (or if you can find a 50/35 dumbbell, but there aren't many, happy hunting :) )

Posted: June 29, 2017

Friday, 30th June

Unicorn Daily Challenge

5 V-Ups
30 second flutter kicks
15 second rest

Repeat 8 times

Warm-up

Tempo Row – 4 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
8 Pushups
8 AbMat Sit-Ups
8 Dowel Overhead Squats

Followed by: Barbell Warmup (empty barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Back Squats

20 minutes to Build up to a 15 Rep Max

Escape from Wonderland

3 Rounds:

75 Double-Unders
50 Air Squats
25 Calorie Row

Posted: June 28, 2017

Thursday, 28th June

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Unicorn Daily Challenge

One Mile Run for Time

Warm-up

Mobility

Dynamic

"Get a Grip"

 

AMRAP 15:


15 Toes-to-Bar
15 Hand Release-Push-ups
150m KB Farmers Carry (70’s/53’s)

Posted: June 27, 2017

Wednesday, 28th June

Unicorn Daily Challenge

"Body Armor"

3 Giant Sets:
10 Unilateral Strict Presses with Dumbbell (each side)
15 Romanian Deadlifts
20 Hollow Rocks
25 Glute Bridges

Rest 2:00 between sets. 

Your choice on weight, but we want this reps unbroken.

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
10 Spidermans
15 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)

Followed by…
Barbell Warmup (Empty Barbell) – (Video)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Followed by:
With a lightly loaded bar:
5 Front Squats + 5 Push Presses + 5 Thrusters
Rest as needed

With a slightly heavier barbell…
4 Front Squats + 4 Push Presses + 4 Thrusters
Rest as needed

With a moderately loaded barbell….
3 Front Squats + 3 Push Presses + 3 Thrusters

This is meant to leave you sweating. We want this before we begin heavy work. 

Weightlifting

Running Clock for today's work.

From 0:00 – 5:00
Establish a 1-Rep Heavy Front Squat
 

From 5:00 – 10:00
Establish a 1-Rep Heavy Push Press

From 10:00 – 15:00
Establish a 1-Rep Heavy Thruster

"UP FRONT"

AT THE 20:00... "UP FRONT"

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 5 Thrusters
Odd Minutes – 200 Meter Run

Start with between 50-60% if your heavy thruster for the day on the barbell, and aim to climb in weight each round. Take these thrusters from the ground, in either a squat clean directly into your first thruster or through a power clean to get the bar to the shoulders.

 

Posted: June 26, 2017

Tuesday, 27th June

Unicorn Daily Challenge

STRICT GYMNASTICS

3 Sets, not for time:
20 second Wall Facing Handstand Hold
5 Strict Chest to Bar Pull-Ups (If you don't have strict pull-ups, use a band)

Extra gymnastics for those who have ring muscle-ups

Ret 2 minutes after the 3 sets. then

AMRAP 1:30: Ring Muscle-Ups
Rest 1:00
AMRAP 1:00: Ring Muscle-Ups
Rest :30s
AMRAP :30s: Ring Muscle-Ups

Warm-up

500 Meter Light Row into…

3 Rounds:
10 Hollow Rocks
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
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

"DOCE"

**The burpees are just like they were in the open, faing the box**

“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Posted: June 25, 2017

Monday, 26th June

Unicorn Daily Challenge

3 Sets:
20 Back Rack Reverse Lunges (40%1RM Front Squat)
20 Double Kettlebell Russian Swings (chest level, KB in each hand)
20 Weighted Sit-Ups

No more than 3:00 rest between sets

Warm-up

3 Rounds:
1:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

then
:45s second Samson Stretch each side (Video)
Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Snatch Complex

Power Snatch + Overhead Squat + Squat Snatch
On the Minute x 12:
Set #1, on the 0:00… 50% of 1RM Squat Snatch
Set #2, on the 1:00… 55% of 1RM Squat Snatch
Set #3, on the 2:00… 60% of 1RM Squat Snatch
Repeat this sequence without a break in between three more times through, for a total of four waves (12 minutes). In other words, Set #4 resets back to 50% and starts on the 3:00.

ISABEL!

For Time:
30 Power Snatches (135/95)

Posted: June 22, 2017

Friday, 23rd June

Unicorn Daily Challenge

"Body Armor"

3 Sets:
15 Dumbbell Pushups 
30 second Barbell Overhead Hold
100 Meter Double KB Front Rack Carry
Finish with 50 Band Pull-Aparts

Focus on quality, not speed.

Warm-up

Tempo Row – 5 Rounds of :40s light, :20s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
8 Pushups
8 AbMat Sit-Ups
8 Dowel Overhead Squats

Followed by: Barbell Warmup (empty barbell) (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Pausing Squat Clean

Every :90 complete a pausing squat clean.

First Pause – 3 Inches off the floor (bar is just past mid shin)

Second Pause – Catch Position (bottom of front squat)

Set #1 – 1 Rep 50% of 1RM Clean
Set #2 – 1 Rep 53% of 1RM Clean
Set #3 – 1 Rep 56% of 1RM Clean
Set #4 – 1 Rep 59% of 1RM Clean
Set #5 – 1 Rep 62% of 1RM Clean
Set #6 – 1 Rep 65% of 1RM Clean
Set #7 – 1 Rep 68% of 1RM Clean
Set #8 – 1 Rep 71% of 1RM Clean
Set #9 – 1 Rep 71% of 1RM Clean
Set #10 – 1 Rep 71% of 1RM Clean

All Over

5 Rounds:

10 Power Snatches (95/65)
10 Box Jump Overs (24″/20″)

Fx - 75/55, Step-overs

**Looking for a weight we can cycle through efficiently and smoothly*

Posted: June 21, 2017

Thursday, 22nd June

Unicorn Daily Challenge

For Time

40 Cal Bike

Warm-up

Mobility

Dynamic

Body Check

Tabata

(8 x :20 on/:10 off)

Air Squats
Sit-ups
Push-ups
Calorie Row

Complete all 8 intervals before progressing to next station
Score = Total reps/calories

Posted: June 20, 2017

Wednesday, 21st June

Unicorn Daily Challenge

40 Double Crunches

30 Bicycles (L+R=1)

20 Hollow Rocks

10 Clapping Push-ups

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side 
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar
2 Rounds:
5 Squat Jumps
10 Slow Good Mornings
Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Freight Train

All parts of this workout will be on a continuous clock, but scored individually on SugarWOD

On the 0:00, Barbell Cycling
**Use 50% of your Clean and Jerk Max*

On the Minute x 6

Minute 1 – 8 Hang Squat Cleans + 3 Push Jerks

Minute 2 – 7 Hang Squat Cleans + 4 Push Jerks

Minute 3 – 6 Hang Squat Cleans + 5 Push Jerks

Minute 4 – 5 Hang Squat Cleans + 6 Push Jerks

Minute 5 – 4 Hang Squat Cleans + 7 Push Jerks

Minute 6 – 3 Hang Squat Cleans + 8 Push Jerks

Deadlift!

ON THE 7:00... DEADLIFT

From Minutes 7:00 – 15:00 (7 Minutes):

Build to a Heavy 3-Rep Deadlift

Optimus Prime

ON THE 25:00... "OPTIMUS PRIME"

AMRAP 7:

Wallballs (20/14)

*Every Minute on the Minute – 5 Deadlifts (225/155)

Workout starts on the wallballs. 

Posted: June 19, 2017

Tuesday, 20th June

Unicorn Daily Challenge

2,000 Meter Tempo Row. All intervals flow directly into the next without a break in between.

0-500m @ 2K Pace + 10
500-1000m @ 2K Pace + 4
1000-1500m @ 2K Pace + 10
1500-2000m @ 2K Pace

Warm-up

500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks 
10 Superman Rocks

5-4-3-2-1:
Spiderman and Reach, each leg
Inchworms 

Gymnastics

Minutes 0:00 – 5:00:
3 Pausing Strict HSPU (pause for 2s with head on floor) -or- 1 Wall Walk  
3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:
10 Second Ring Support Hold 
5-10 Inverted Barbell Row (1 second pause)

Minutes 10:00 – 15:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms

Wall Walk Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps
Pausing Strict Pull-Ups – Band as required.
Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per repetition.

Down Swinging

For Time:

25/20 Calorie Assault
800 Meter Run
30 Kettlebell Swings (53/35)
20 Barbell-Facing Burpees

Posted: June 18, 2017

Monday, 19th June

Unicorn Daily Challenge

"Body Armor"

10:00 EMOM

Odd: Max Abmat Sit-ups

Even: Max Banded Good Mornings

Warm-up

3 Rounds:
1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

:45s second Samson Stretch each side

Followed by…
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Overhead Squat

Every 2:00 for 10:00

Paushing Overhead Squat + Overhead Squat (2 second dead stop in the bottom of the squat for the paushingohs)

Building to a heavy over 5 sets

"DENIM"

AMRAP 15:

60 Double-Unders
30/24 Calorie Row
15 Overhead Squats (115/80)

Fx1: 95/65

Fx2: 75/55

Posted: June 15, 2017

Friday, 16th June

Unicorn Daily Challenge

10-9-8-7-6-5-4-3-2-1

Weighted Overhead Sit-ups (35/25#) <-- with a plate
Side Crunches (Double the reps, so 10 on each side, 9 on each, 8...etc.)
Push-ups

Warm-up

1:00 Slow Bike or Row
1 Round of Strict Cindy (5 Pullups, 10 Pushups, 15 Squats)
:40 Medium Bike or Row
1 Round of Strict Cindy
:30 Fast Bike or Row

200 Meter Jog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Strict Presses + Reach

5 Stiff-Legged Deadlifts

5 Front Squats

5 Push Presses

Strength: Stamina Squat

EMOM x 10 (5 Rounds):

Odd Minutes – 3 Front Squats @ 60% of 1RM Front Squat

Even Minutes – 6 Back Squats @ 60% of 1RM Front Squat

Bells and Whistles

21 KB Hang Squat Cleans (53’s/35’s)
21 Kipping Handstand Pushups
600 Meter Run
15 KB Hang Squat Cleans (53’s/35’s)
15 Kipping Handstand Pushups
600 Meter Run
9 KB Hang Squat Cleans (53’s/35’s)
9 Kipping Handstand Pushups
600 Meter Run

Posted: June 14, 2017

Thursday, 15th June

Unicorn Daily Challenge

10 Burpee Box Jump Overs

10 Step-ups w/KBs (each leg)

10 Box Jump Overs

Warm-up

Mobility

Dynamic

“Dead Weight”

AMRAP 15:
30 Calorie Bike
20 DB Push Press (35’s/25’s)
10 Deadlifts (245/165)

Posted: June 13, 2017

Wednesday, 14th June

Unicorn Daily Challenge

Buy In: 40 Abmat Sit-ups

Tabata: (8 Rounds, :20 work, :10 rest) 

Leg Raises

Cash Out: 40 Russian Twists

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
:20 second Samson Stretch each side
:20 seconds AbMat Sit-Ups
:20 seconds Air Squats
5 Scap Retractions off pull-up bar

2 Rounds:
5 Squat Jumps
15 Slow Good Mornings

Followed by…
Barbell Warmup (Empty Barbell)
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses + Reach
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Hang Power Clean

On the Minute x 10:

Set #1 – 5 Hang Power Cleans @ 60% of 1RM

Set #2 – 4 Hang Power Cleans @ 65% of 1RM

Set #3 – 3 Hang Power Cleans @ 70% of 1RM

Set #4 – 2 Hang Power Cleans @ 75% of 1RM

Set #5 – 1 Hang Power Clean @ 80% of 1RM

Sets #6-10 – Build to a heavy single for the day. Post heaviest lift to the leaderboard.

Behind Bars

Part #1

In a 4:00 Window:
400 Meter Run, 15 Barbell-Facing Burpees, Max Power Cleans (135/95)

Rest 4:00

Part #2
In a 4:00 Window:
400 Meter Run, 10 Barbell-Facing Burpees, Max Power Cleans (155/105)

Rest 4:00

Part #3
In a 4:00 Window:
400 Meter Run, 5 Barbell-Facing Burpees, Max Power Cleans (185/125)

Posted: June 12, 2017

Tuesday, 13th June

Unicorn Daily Challenge

40 Burpees

Warm-up

500 Meter Light Row into…
3 Rounds:
10 Hollow Rocks
10 Superman Rocks
5-4-3-2-1:
Spiderman and Reach, each leg
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 Work: Handstand Push-up

These sets/rounds are based off the baseline number from last week.

5 Rounds:
1:30 Light Bike or Row
“X” Strict Handstand Pushups

Set #1 – 30% of Max Strict HSPU

Set #2 – 35% of Max Strict HSPU

Set #3 – 40% of Max Strict HSPU

Set #4 – 35% of Max Strict HSPU

Set #5 – 30% of Max Strict HSPU

Harley Love

6 Rounds:
13 Thrusters (95/65)
14 Pull-Ups

Fx = 75/55