Believe, Become, Belong
Member Login  ph: 985.801.0500
Posted: January 10, 2018

Thursday, 10th January

Unicorn Daily Challenge

5 Supersets, Not For Time:
20 Banded Good Mornings
15 Glute Bridges (Video HERE)

Warm-up

Mobility

Dynamic

One-Two Punch

Teams of 2:

AMRAP 20:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs
6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs
9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs
…..

Kettlebell: (53/35)
Box Jump Overs (24/20)
Wallballs (20/14)

In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. 

Both Finish 3’s – 18
Both Finish 6’s – 54
Both Finish 9’s – 108
Both Finish 12’s – 180
Both Finish 15’s – 270
Both Finish 18’s – 378
Both Finish 21’s – 504
Both Finish 24’s – 648
Both Finish 27’s – 810
Both Finish 30’s – 990

Posted: January 9, 2018

Wednesday, 10th January

 

Unicorn Daily Challenge

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Working load today is at 63% of our best Front Squat, for *both* movements.

Warm-up

21-15-9:
Calorie Bike, Row, or Ski Erg
After each round, complete…
5 Wall Squats (Video)
30 Seconds: Warrior Squats (Video)

With an empty barbell:
10 Good Mornings
7 Back Squats
5 Pausing Front Squats

Strength: Deadlift

ON THE 0:00... DEADLIFT

Take 10:00 to build to a Heavy Set of 2

Not a 2-Rep Max, but a heavy, well executed set of 2 repetitions. Athlete’s choice to “touch and go”, or to complete as two dead-stop singles.

Set #1 – 5 Reps @ 60% of 1RM Deadlift

Set #2 – 4 Reps @ 65% of 1RM Deadlift

Set #3 – 3 Reps @ 70% of 1RM Deadlift

Set #4 – 2 Reps @ 75% of 1RM Deadlift

Use remaining time to build to our heavy set of 2 repetitions. Post heaviest completed set to the tracker below.

MARSTON

AMRAP 20:
1 Deadlift (345/225)
10 Toes to Bar
15 Barbell-Facing Burpees

Posted: January 8, 2018

Tuesday, 9th January

Unicorn Daily Challenge

4 Sets, Not for Time:

20 Weighted AbMat Sit-Ups
8 Glute Ham Raises

Warm-up

1 Round, at low intensity:
15 Calorie Row
12 Calorie Bike
9 Shuttle Runs (10m)

2 Rounds:
:20s Single Unders
3 Strict Pull-Ups, 6 Pushups, 9 Air Squats
:20s Single Unders
15 AbMat Sit-Ups

3 Rounds:
5 Calorie Row, 5 Calorie Bike, 5 Shuttle Runs (10m)
Rest ~1:00 between efforts, gradually building from a low intensity to workout pace.

Handstand Push-ups

6 Rounds of a 1:00 Window:

10 Abmat Sit-Ups + Max Kipping Handstand Pushups in time remaining.
Rest :30s between each round.

Score is your *lowest* round of kipping handstand pushups across all rounds.

Tri Sprint Intervals

5 x 4:00 On / 4:00 Off:

30/20 Calorie Row
20/14 Calorie Assault Bike Bike
Max 10 Meter Shuttle Sprints in time remaining.

Each time you move cone to cone (1 length, or 10 Meters), this counts as 1 rep. This is the scored portion. Add the total from all five rounds together.

Posted: January 7, 2018

Monday, 8th January

Unicorn Daily Challenge

Pausing Overhead Squat
5 Sets of 2 Repetitions

Set #1 – 50% of 1RM Snatch
Set #2 – 55% of 1RM Snatch
Set #3 – 60% of 1RM Snatch
Set #4 – 65% of 1RM Snatch
Set #5 – 70% of 1RM Snatch

Snatch Balance
5 Sets of 2 Repetitions

Set #1 – 50% of 1RM Snatch
Set #2 – 55% of 1RM Snatch
Set #3 – 60% of 1RM Snatch
Set #4 – 65% of 1RM Snatch
Set #5 – 70% of 1RM Snatch

Warm-up

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 Dowel OHS
:30s second Samson Stretch each side (Video)
5 Kip Swings + 2-3 Kipping Pull-Ups

Into (all done with an empty barbell)

1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings

Into…

:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches

Into..

:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches

Strength: Hang Squat Snatch

On the Minute x 11:

Set #1 (0:00) – 2 Hang Squat Snatches @ 73% of 1RM Snatch

Set #2 (1:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch

Set #3 (2:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

– Rest 1:00 – 

Set #4 (4:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch

Set #5 (5:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

Set #6 (6:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch

– Rest 1:00 – 

Set #1 (8:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch

Set #2 (9:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch

Set #3 (10:00) – 2 Hang Squat Snatches @ 85% of 1RM Snatch

Ice Breaker

Part One

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

5:00 Rest

Part Two

On the Minute x 9:
“X” Thrusters (95/65)
“X” CTB Pull-Ups
“X” Barbell-Facing Burpees

Level 1 – 5 Repetitions
Level 2 – 4 Repetitions
Level 3 – 3 Repetitions

Stimulus wise, we are looking for each and every round to be unbroken on the Thrusters without question. We want a load that is challenging metabolically, but not to the point where we need to break it up due to lungs, or legs (conditioning, or strength).
On the CTB Pull-Ups, we want to choose a level as well that we are very, very confident we could complete the first 5 rounds unbroken with. If we break the repetitions once for a very brief moment, this is of course acceptable, understanding that the aim for the rounds is to be done by the :45s mark.
On the barbell-facing burpees, we are looking for our most efficient footwork. We naturally are moving with good speed here, but not to the point where we are wasting energy with extra steps or movement.

Posted: January 4, 2018

Friday, 5th January

Unicorn Daily Challenge

Not for Time:
15 Strict Toes to Bar
30 Kipping Toes to Bar
45 AbMat Sit-Ups

Warm-up

3:00 Light Row, Bike, or Ski Erg

3 rounds, not for time:
3 Spiderman and Reach, each leg (Video)
4 Walkouts (Video)
5 Russian Baby Makers (Video)
6 Wall Squats (Video)
7 Pushups

At low intensity: 5 Burpee BJO
Rest :30s-1:00
At moderate intensity: 4 Burpee BJO
Rest :30s-1:00
At a faster intensity: 3 Burpee BJO

Baseline: Burpee Box Jump Overs

AMRAP 2:30: Burpee Box Jump Overs 

 – Rest 1:00 – 

AMRAP 1:30: Burpee Box Jump Overs

 – Rest 1:00 –  

AMRAP :30: Burpee Box Jump Overs

Rx Box is 24″/20″, and these are open-standards (box facing). Step-Overs would not be considered Rx.

Stamina Builder

3 Rounds:
Minutes 0-2 – 24 Alternating DB Snatches (50/35)
Minutes 2-4 – 25 Wallballs (20/14)
Minute 4-5 – 1:00 for Max Bar Muscle-Ups
Minute 5-6 – Rest

Posted: January 3, 2018

Thursday, 4th January

Unicorn Daily Challenge

8:00 Row

*On the 2:00, 4:00, 6:00 – 15 Hip Extentions

Warm-up

Mobility

Dynamic

“Curve Ball”

For Time: 
100 Double Unders 
50 Abmat Sit-ups 
25 Med-ball Squat Cleans (30/20)

80 Double Unders 
40 Abmat Sit-ups 
20 Med-ball Squat Cleans (30/20)

60 Double Unders 
30 Abmat Sit-ups 
15 Med-ball Squat Cleans (30/20)

40 Double Unders 
20 Abmat Sit-ups 
10 Med-ball Squat Cleans (30/20)

20 Double Unders 
10 Abmat Sit-ups 
5 Med-ball Squat Cleans (30/20)

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)

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

Posted: December 28, 2017

Friday, 29th December

Unicorn Daily Challenge

3 Rounds

10 Hip Extentions
15 GHD Sit-ups
20 Abmat Sit-ups

Warm-up

30 Seconds Single Unders + 300 Meter Row + 30 Seconds Double-Unders
1 Round of 10 Slow Air Squats, 15 AbMat Sit-Ups, 20 second deadhang hold of PU bar

3 Rounds:
3 Spiderman and Reach, each leg (Video)
5 Sit-Ups
3 Walkouts (Video)
5 Sit-Ups

Followed by…
5 Good Mornings + 5 Back Back Squats
25 Double-Unders
5 Stiff-Legged Deadlifts + 5 Conventional Deadlifts
25 Double-Unders
5 Medball Front Squats + 5 Wallballs
25 Double-Unders

Strength: Deadlift

3 Sets of 8:
Deadlift

Build to a heavy set of eight for the day. We are not looking to set a personal record today, or even allow our technique to slide at all in these sets. Given how this is a de-load week, we are looking to challenge ourselves with sound technique, and then move onto the conditioning.

Smooth Criminal

AMRAP 15:
60 Double-Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

Posted: December 27, 2017

Thursday, 28th December

Unicorn Daily Challenge

Alternating On the Minute x 10
Even – 100m Run
Odd – 15/12 Calorie Row

Warm-up

Mobility

Dynamic

Freezer Burn

30-25-20-15-10
Calorie Bike 
Russian Kettlebell Swings (70/53)
10 Meter Shuttle Sprints

On the 10 Meter Shuttle Sprints, place two cones 10 Meters apart. Each length counts as one rep.

Posted: December 21, 2017

Friday, 22nd December

Unicorn Daily Challenge

On the Minute x 10
2 Hang Power Cleans

Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ
Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ
Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ
Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ
Set #5 (4:00) – 2 Reps @ 70% of 1RM CJ
Set #6 (5:00) – 2 Reps @ 75% of 1RM CJ
Set #7 (6:00) – 2 Reps @ 75% of 1RM CJ
Set #8 (7:00) – 2 Reps @ 75% of 1RM CJ
Set #9 (8:00) – 2 Reps @ 65% of 1RM CJ
Set #10 (9:00) – 2 Reps @ 65% of 1RM CJ

Warm-up

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
1-2 Strict Pull-Ups
5 Kip Swings

2-3 Minutes to warm our kip gradually to our pull-up benchmark attempt.

Gymnastics Test

Last tested on October 27, 2017

For Max Repetitions:
1:00 Chest-to-Bar Pull-Ups
1:00 Rest
1:00 Chest-to-Bar Pull-Ups

or

Chin Over Pull-Ups – 
1:00 On, 
1:00 Off, 
1:00 On

DT

5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx – 155/105

Posted: December 20, 2017

Thursday, 21st December

Unicorn Daily Challenge

Running

3 Rounds:
:30 on / :30 off
1:00 on / 1:00 off
1:30 on / 1:30 off

Warm-up

Mobility

Dynamic

Loose Canon

3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Sit-Ups
Rest 2:00

Posted: December 19, 2017

Wednesday, 20th December

Unicorn Daily Challenge

15:00 Recovery Effort

Athlete’s choice on equipment: Row, Bike, Ski Erg, or Jog
Conversational pace throughout, with a low perceived effort.

Warm-up

15-12-9:
Calorie Bike or Row
1 Round of: 5 Pushups, 7 Sit-Ups, 9 Air Squats after each round

Snatch Barbell Warmup + Jump Rope
5 Good Mornings + 5 Back Squats
30 Single Unders
5 Elbow Rotations + 5 Snatch Grip Strict Presses
20 Faster Single Unders
5 Snatch Grip Stiff Legged Deadlifts + 5 Overhead Squats
10 Double-Unders

Skill Test: Handstand Push-ups

Retesting from October 5, 2017

AMRAP 2:00: Strict Handstand Pushups

1:00 Rest

AMRAP 2:00: Strict Handstand Pushups

Double Decker

AMRAP 15:

15 Power Snatches (75/55)
30 Double-Unders
15 Wallballs (20/14)
30 Double-Unders

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

Posted: December 17, 2017

Monday, 18th December

Unicorn Daily Challenge

Basked off 1RM Clean and Jerk

Minute 1 – 4 Power CJ @ 60% of 1RM
Minute 2 – 3 Power CJ @ 65% of 1RM
Minute 3 – 2 Power CJ @ 70% of 1RM
Minute 4 – Rest
Minute 5 – 4 Power CJ @ 65% of 1RM
Minute 6 – 3 Power CJ @ 70% of 1RM
Minute 7 – 2 Power CJ @ 75% of 1RM
Minute 8 – Rest
Minute 9 – 4 Power CJ @ 70% of 1RM
Minute 10 – 3 Power CJ @ 75% of 1RM
Minute 11 – 2 Power CJ @ 80% of 1RM

Warm-up

All done with an empty barbell…

1:30 Slow Bike or Row
30s second Samson Stretch each side (Video)
5 Good Mornings
5 Back Squats

1:30 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups + 10 Pushups + 15 Squats)
5 Elbow Rotations
5 Strict Presses

1:30 Slow Bike or Row
5 Stiff-Legged Deadlifts
5 Hang Power Cleans

Gymnastics Test:

Retesting from October 23rd. 

Option A
AMRAP 2:00 – Ring Muscle-Ups
Rest 1:00
AMRAP 1:00 – Ring Muscle-Ups
Rest :30s
AMRAP :30s – Ring Muscle-Ups

Option B
AMRAP 2:00 – Strict CTB Pull-Ups
Rest 1:00
AMRAP 1:00 – Strict CTB Pull-Ups
Rest :30s
AMRAP :30s – Strict CTB Pull-Ups

Water Wings

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Power Clean and Jerks (135/95)