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Posted: March 4, 2018

Monday, 5th March

Unicorn Daily Challenge

40 GHD Sit-ups

30 Hip Ext

Warm-up

5:00 Bike or Row

12-9-6

Air Squats

Sit-ups

Samson Lunges

5-3-1

Walkouts

Good mornings

Warthog

AMRAP 12:
20 Push Jerks (135/95)
20 CTB Pull-Ups
20/15 Calorie Assault Bike

Posted: March 1, 2018

Thursday, 2nd March

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Posted: February 28, 2018

Thursday, 1st March

Unicorn Daily Challenge

Assault Bike

10 Rounds: 
:20 Seconds Fast, :40 Seconds Light

Warm-up

Mobility

Dynamic

On the Minute

OTM 20 (5 SETS OF EACH):

Minute 1: Row x 10-15 Cals
Minute 2: Burpee x 10-15
Minute 3: Air Squat x 10-15
Minute 4: Hollow Rock x 10-20

Each movement shouldn’t be longer than 45 seconds. Pick the amount of reps that let you have at least :15 before you transfer to the next movement. 
If you are participating in the open, tackle this workout at a moderate pace. 

Posted: February 27, 2018

Wednesday, 28th February

Unicorn Daily Challenge

Build to a Moderate Complex in 8 Minutes:
1 Pausing Overhead Squat
1 Overhead Squat

On the first repetition, pause for a full 2 seconds in the bottom of our squat.

Warm-up

15 Calorie Bike, Row, or Ski Erg
15 Dowel Overhead Squats
12 Calorie Bike, Row, or Ski Erg
12 Empty Bar Good Mornings
9 Calorie Bike, Row, or Ski Erg
9 Wall Squats (Video)

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Strict Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Strength: 3-Position Squat Snatch

Every 90 Seconds x 6 Sets (9:00):
3-Position Squat Snatch (Video)

Set #1 – 1 Complex @ 50% of 1RM Snatch

Set #2 – 1 Complex @ 53% of 1RM Snatch

Set #3 – 1 Complex @ 56% of 1RM Snatch

Set #4 – 1 Complex @ 59% of 1RM Snatch

Set #5 – 1 Complex @ 62% of 1RM Snatch

Set #6 – 1 Complex @ 65% of 1RM Snatch

“Sunny Side”

In a 5:00 Window…
30 x 10m Shuttle Sprints
In time remaining, AMRAP:
3 Squat Snatches (95/65)
6 Barbell-Facing Burpees

Rest 5:00
Repeat for a second time (On the 10:00)

Score will be total repetitions of squat snatches and burpees across both rounds (do not count the shuttle sprints towards the total).

Posted: February 26, 2018

Tuesday, 27th February

Unicorn Daily Challenge

5 Giant Sets:
5 Deadlifts @ 65% of 1RM
40% of Estimated Max Kipping HSPU
Rest 1:00 between sets

Warm-up

At very low intensity (walk through pace):
12-9-6
Calorie Bike
Medball Front Squat
:20s Single Unders or Double-Unders

Using the movements as our warmup, 3 rounds (building in intensity)
5 Calorie Bike
5 Wallballs
10-15 Double-Unders
Rest ~1:00 between rounds

Whiplash

5 Rounds:

1:00 Calorie Bike
1:00 Wallballs (20/14)
1:00 Double-Unders
1:00 Rest

Score is your lowest round.

Posted: February 25, 2018

Monday, 26th February

Unicorn Daily Challenge

Alternating On the Minute x 12 (6 Rounds)
Odd Minutes: 20 GHD Sit-ups
Even Minutes: :30 Superman Hold

Warm-up

At very low intensity (walk through pace):
21 Calorie Row
5 Strict Pull-Ups, 10 Pushups, 15 Air Squats
15 Calorie Row
5 Kip Swings, 10 Pushups, 15 Sit-Ups
9 Calorie Row 5 Toes to Bar, 10 Pushups
10 Light DB Hang Clean and Jerks

Copycat

AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Bike
Add (3) Repetitions Each Round

Posted: February 22, 2018

Friday, 23rd February

Open Workout 18.1

Complete as many rounds as possible
in 20 minutes of:
•8 toes-to-bars
•10 dumbbell hang clean and jerks
•14 / 12-cal. row 

Rx:
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled:
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Posted: February 21, 2018

Thursday, 22nd February

Unicorn Daily Challenge

It's one of those few times that we are taking a UDC rest day. Enjoy!

Warm-up

Mobility

Dynamic

Home Run

4 Rounds

300m Run

21 Russian KBS (53/35)

15 Air Squats

9 Push-ups

Posted: February 20, 2018

Wednesday, 21st February

Unicorn Daily Challenge

15:00 Recovery Bike

Warm-up

15 Calorie Bike, Row, or Ski Erg
15 Empty Bar Deadlifts
12 Calorie Bike, Row, or Ski Erg
12 Empty Bar Good Mornings
9 Calorie Bike, Row, or Ski Erg
9 Empty Bar Hang Muscle Cleans

With a very light loading, OTM x 3
3 Good Mornings
3 Stiff-Legged Deadlifts
3 Hang Power Cleans

Strength: Pausing Power Clean Complex

Every 90 Seconds x 7 Sets:
1 Pausing Power Clean (Video)
1 Power Clean

Set #1 –  1 Complex @ 63% of 1RM Clean

Set #2 –  1 Complex @ 66% of 1RM Clean

Set #3 –  1 Complex @ 69% of 1RM Clean

Set #4 –  1 Complex @ 72% of 1RM Clean

Set #5 –  1 Complex @ 75% of 1RM Clean

Set #6 –  1 Complex @ 75% of 1RM Clean

Set #7 –  1 Complex @ 75% of 1RM Clean

"OTM" Primer

On the Minute x 16 (4 Rounds):
Minute 1 – 15/12 Calorie Row
Minute 2 – 6 Power Cleans (155/105)
Minute 3 – 40 Double-Unders
Minute 4 – 20 AbMat Sit-Ups

Posted: February 19, 2018

Tuesday, 20th February

Unicorn Daily Challenge

 Running
On the 2:00 x 5: 
300m Run

Warm-up

At very low intensity (walk through pace):
12-9-6
Calorie Row
Dowel Overhead Squats
GHD or AbMat Sit-Ups

Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind-the-Neck Presses
5 Snatch Grip Stiff Legged Deadlifts
5 Overhead Squats

Strength: Power Snatch

OTM x 7 – 2 Power Snatches

Set #1 – 55% of 1RM Snatch

Set #2 – 60% of 1RM Snatch

Set #3 – 65% of 1RM Snatch

Set #4 – 70% of 1RM Snatch

Set #5 – 75% of 1RM Snatch

Set #6 – 75% of 1RM Snatch

Set #7 – 75% of 1RM Snatch

Fast Lane

For Time:
20 Burpee Box Jump Overs (24″/20″)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
50/35 Calorie Assault Bike

Posted: February 18, 2018

Monday, 19th February

Unicorn Daily Challenge

4 Rounds, starting every 2:30 (10:00 Total):
5 Deadlifts (75%)
50′ DB Walking Lunge (50’s/35’s)
“X” Bar Muscle-Ups

On the bar muscle-ups, we are looking for a single, well-executed set, with a number that we can easily hold across all four rounds. We are not looking to hold anything more than five repetitions per round.

Warm-up

3 Rounds:
10 Calorie Row
8 Stiff Legged Deadlifts
6 Walking Lunge Steps (each side)
4 Pull-Up Bar Repetitions*

PU Bar Repetitions:
Round 1 – Scap Retractions
Round 2 – Strict Pull-Ups
Round 3 – Kipping Pull-Ups or Bar Muscle-Ups

Iron Lung

Iron Lung” Part #1
AMRAP 4:
27 Calorie Row, 27 Wallballs (20/14), 27 CTB Pull-Ups

Rest 4:00

“Iron Lung” Part #2
AMRAP 4:
21 Calorie Row, 21 Wallballs (20/14), 21 TTB

Rest 4:00

“Iron Lung” Part #3
AMRAP 4:
15 Calorie Row, 15 Wallballs (20/14), 15 Pull-Ups

Posted: February 15, 2018

Friday, 16th February

Unicorn Daily Challenge

6 Rounds of a 1:00 Window:
10 GHD 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.

Warm-up

At very low intensity (walk through pace):
12-9-6
Calorie Row
Air Squats (pausing in bottom)
GHD or AbMat Sit-Ups

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

At moderate intensity, 2 rounds:
5 Empty Barbell Thrusters
5 Box Jumps (step down)
5 Calorie Row
5 Kip Swings (Round 1), TTB (Round 2)

Build steadily to thruster weight for “Mighty Mouse”, followed by 1 round:
5 Thrusters
5 Box Jumps
5 Calorie Row
5 TTB

Mighty Mouse

AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24″/20″)
30/20 Calorie Row
30 Toes to Bar

Posted: February 14, 2018

Thursday, 15th February

Unicorn Daily Challenge

Not for Time:
2 Rounds:
21 Glute Ham Raises
42 Weighted Sit-ups

Warm-up

Mobility

Dynamic

Drago

30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints

 

Posted: February 13, 2018

Wednesday, 14th February

Unicorn Daily Challenge

On the 2:30 x 6 Sets:
3 Front Squats + 6 Back Squats

Set #1 – 70% of 1RM Front Squat

Set #2 – 73% of 1RM Front Squat

Set #3 – 76% of 1RM Front Squat

Set #4 – 79% of 1RM Front Squat

Set #5 – 82% of 1RM Front Squat

Set #6 – 85% of 1RM Front Squat

Warm-up

21 Calorie Bike, Row, or Ski Erg
7 Wall Squats (Video)
15 Calorie Bike, Row, or Ski Erg
5 Wall Squats (Video)
9 Calorie Bike, Row, or Ski Erg
3 Wall Squats (Video)

Modified Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Front Squats
5 Stiff Legged Deadlifts

Hot Sauce

“Hot Sauce” Part #1
AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats (75/55)

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats (95/65)

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats (115/80)

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats (135/95)

Each part is scored independently. Score is total overhead squats.

Posted: February 12, 2018

Tuesday, 13th February

Unicorn Daily Challenge

With a 7:00 Clock:
Accumulate as much time as possible in an L-Sit on Parallettes.
*Every break, complete 10 GHD Sit-Ups

Warm-up

4 Rounds on the Bike, Rower, or Ski Erg (athlete’s choice):
:40s Slow, :20s Moderate
– After each round, complete:
3 Spiderman and Reach, each side (Video)
3 Walkouts (Video)
3 Scap Retractions on Rings
3 Strict Ring Dips

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

Bar Hopping

AMRAP 15:
15 Hang Power Cleans (135/95)
20/15 Calorie Assault Bike
15 CTB Pull-Ups
60 Double-Unders