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Posted: September 24, 2017

Monday, 25th September

Unicorn Daily Challenge

Need some conditioning? Here's a metcon!

15:00 AMRAP

12 Cal Assault Bike
15 Wall Balls (20/14)
12 Alt. DB/KB Snatches (50/35)
9 Toes to Bar

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 (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: Squat Clean

Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean and Jerk

Set #2 – 2 Power Cleans + 2 Front Squats @ 55% of 1RM Clean and Jerk

Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean and Jerk

Set #4 – 2 Squat Cleans @ 70% of 1RM Clean and Jerk

Set #5 – 2 Squat Cleans @ 75% of 1RM Clean and Jerk

Set #6 – 2 Squat Cleans @ 80% of 1RM Clean and Jerk

3 Sets of 1 Squat Clean @ 85% of 1RM Clean and Jerk

2 Sets of 1 Squat Clean @ 85% – 90% of 1RM Clean and Jerk

Strength: Back Squats

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 82% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

Accessory Work: Body Armour

5 “Giant Sets”:
5 Strict Pull-Ups
3 Wall Walks (Video)
10 Strict Ring Dips

As a refresher, a “giant set” is a set not for done time, but done with purpose. We are transitioning immediately from movement to movement, as if it’s one giant set.

Posted: September 21, 2017

Friday, 22nd September

Unicorn Daily Challenge

Tabata Hollow Body Rocks

Warm-up

Tempo Row – 3 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)
6 Alternating Spiderman + Reach (Video)
9 Dowel Overhead Squats

Followed by:
Snatch Barbell Warmup (empty barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Presses
5 Snatch Grip Stiff-Legged Deadlifts
5 Overhead Squats

Strength One: Pausing Power Snatch

5 Sets of 2 Pausing Power Snatches
The pause takes place just past below the knee in this lift. Hold here for a full 2 seconds, and finish with a full power snatch.

Every :90

Set #1 – 50% of 1RM Snatch

Set #2 – 60% of 1RM Snatch

Set #3 – 65% of 1RM Snatch

Set #4 – 65% of 1RM Snatch

Set #5 – 65% of 1RM Snatch

Strength Two: Split Jerk Complex

5 Sets of the Complex:
2 Pausing Split Jerks (Video) + 1 Split Jerk (No Pause)

 On the pausing split jerks, there are two pauses – at the dip, and at the split receiving position. At both positions pause for a full 2 seconds.

Set #1 – 60% of 1RM Clean and Jerk

Set #2 – 65% of 1RM Clean and Jerk

Set #3 – 70% of 1RM Clean and Jerk

Set #4 – 70% of 1RM Clean and Jerk

Set #5 – 70% of 1RM Clean and Jerk

Pull Over

For Time:
21 Barbell-Facing Burpees
21 Power Cleans (135/95)
21 Barbell-Facing Burpees

Posted: September 20, 2017

Thursday, 21st September

Unicorn Daily Challenge

Tabata: (8 Rounds of :20 on/:10 off)

Handstand Hold

Warm-up

Mobility 

Dynamic

Playground

1600m Run 
21 Kettlebell Swings (70/53) 
21 Goblet Squats (70/53)
800 Meter Run 
15 Kettlebell Swings (70/53) 
15 Goblet Squats (70/53)
400 Meter Run 
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

Fx:
(53/35)

Posted: September 19, 2017

Wednesday, 20th September

Unicorn Daily Challenge

3 Sets, not for time:
100 Meter Double KB Front Rack Carry (Video)
20 Close Grip Dumbbell Floor Presses (Video)
30 Low Banded Rows (Video)

Warm-up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

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: FRONT RACK BOX STEP-UPS

3 Sets of 16 Repetitions (Video)

(8 each leg)

Set #1 – 16 Reps @ 30% of 1RM Front Squat

Set #2 – 16 Reps @ 35% of 1RM Front Squat

Set #3 – 16 Reps @ 40% of 1RM Front Squat

"DOUBLED OVER"

With a Running Clock…

On the 0:00

“Doubled Over” Part #1

AMRAP 8:

10 Toes to Bar

30 Double-Unders

Rest 4:00

On the 12:00 

“Doubled Over” Part #2

AMRAP 8:00

Wallballs (20/14)

*Every break on the wallball, complete 15 abmat sit-ups.

**Score is total wall balls, not including the abmat sit-ups

Posted: September 18, 2017

Tuesday, 19th September

Unicorn Daily Challenge

20 Wall Walks (Video)

Warm-up

1:00 Light Bike, 5 Spiderman and Reach, each leg (Video)
:45s Moderate Bike, 5 Walkouts (Video)
:30s Moderate/Fast Bike, 5 Inchworms

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

With our first weight on the barbell:
3 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row

With our second weight on the barbell:
2 Rounds: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row

With our third weight on the barbell:
1 Round: 3 DL + 3 HPC + 3 Push Jerks
Into… 7 Calorie Row

"CAPTAIN CRUNCH"

“Captain Crunch” Part 1
In a 4:00 Window…
3 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row

Rest 4:00

“Captain Crunch” Part 2
In a 4:00 Window…
2 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (115/80)
Time remaining, Max Calorie Row

Rest 4:00

“Captain Crunch” Part 3
In a 4:00 Window…
1 Round:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row

Each interval starts with round(s) of “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks. For example, the first part is our lightest weight for the day, completed for (3) “DT” rounds. Any time remaining on the clock is used towards our scored portion for that specific part, which is calories on the rower. Scores are total calories for the part (don’t add in the repetitions from the round(s) of “DT”.

Posted: September 17, 2017

Monday, 18th September

Unicorn Daily Challenge

Every 2:00 x 5 Rounds:

5 Strict Pull-Ups
10/8 Calorie Assault Bike
10 GHD Sit-Ups

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 (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: Squat Cleans

Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean and Jerk

Set #2 – 2 Power Cleans + 2 Front Squats @ 55% of 1RM Clean and Jerk

Set #3 – 2 Power Cleans + 2 Front Squats @ 60% of 1RM Clean and Jerk

Set #4 – 2 Squat Cleans @ 65% of 1RM Clean and Jerk

Set #5 – 2 Squat Cleans @ 70% of 1RM Clean and Jerk

Set #6 – 2 Squat Cleans @ 75% of 1RM Clean and Jerk

3 Sets of 1 Squat Clean @ 80% of 1RM Clean and Jerk

2 Sets of 1 Squat Clean @ 80% – 85% of 1RM Clean and Jerk

Strength: Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 85% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 87% of 1RM Back Squat

3 Back Squats @ 80% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

Posted: September 13, 2017

Thursday, 14th September

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on/:10 off

Handstand hold

Warm-up

200 Meter Run 
:30 Seconds Walkouts 
:30 Seconds Air Squats 
:30 Seconds Active Spidermans 
:30 Seconds Active Samson
:30 Seconds Down Dog with Foot Pedal

100 Meter Run 
:20 Seconds Walkouts 
:20 Seconds Air Squats 
:20 Seconds Active Spidermans 
:20 Seconds Active Samson
:20 Seconds Down Dog with Foot Pedal

50 Meter Run 
:15 Seconds Walkouts 
:15 Seconds Air Squats 
:15 Seconds Active Spidermans 
:15 Seconds Active Samson
:15 Seconds Down Dog with Foot Pedal

Pump House

15-12-9-6-3:

Strict Ring Dips
Strict Pull-Ups
200 Meter Run Following Each Round

Strict Ring Dip Substitutions:
Banded Ring Dips 
Box Dips
Push-ups

Strict Pull-up Substitutions:
Banded Strict Pull-ups 
Ring Rows

Posted: September 12, 2017

Wednesday, 12th September

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on/:10 off

Assault Bike

Warm-up

3 Rounds:
1:00 Light Row
5 Strict Pull-Ups
10 Banded Good Mornings (Video)
15 Abmat Sit-Ups

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: Power Snatch

Warming Sets…
Set #1 – 3 Reps @ 50% of 1RM

Set #2 – 3 Reps @ 55% of 1RM

Set #3 – 2 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Followed by, “On the Minute x 5”
2 Reps @ 70% of 1RM

"HEAD TO TOE"

AMRAP 8:

10 Toes to Bar

10 Burpees

Posted: September 11, 2017

Tuesday, 12th September

Unicorn Daily Challenge

3 Rounds

15 Medball Toe Touches
15 Medball Russian Twists
15 Medball V-ups
15 Medball Good Mornings

Warm-up

1:00 Light Bike, 5 Spiderman and Reach, each leg (Video HERE)
:45s Moderate Bike, 5 Walkouts (Video HERE)
:30s Moderate/Fast Bike, 5 Inchworms (Video HERE)

200 Meter Jog + 50 Meter Wreckbag jog

1 Round, at a “walkthrough” intensity. This is the order of the workout, and will prepare,
20 Double-Unders
10 Air Squats
100 Meter Run
50 Meter Sandbag Run (50/35)
5 Kettlebell Swings
5 Calorie Bike

Shred It

1 Round for Time:
80 Double-Unders
80 Air Squats
800 Meter Run
400 Meter Sandbag Run (50/35)
40 Kettlebell Swings (70/53)
25/18 Calorie Assault Bike

Posted: September 10, 2017

Monday, 11th September

Unicorn Daily Challenge

100 Double Unders/ 300 Singles

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 (Video)

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

1 Round, at moderate intensity:
200 Meter Row
1 Rope Climb
1 Bear Complex

ALWAYS REMEMBERED

Today is a day that we honor the fallen.
The 2001 meter row represents the year.
The 4 Rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives 
lost.Teams of 2:

“Buy-In”
2001 Meter Row

4 rounds:
9 Rope Climbs (15′)
11 Bear Complexes (115/80)

“Cash-Out”
2977 Meter Row 

Teammates alternate through the total work as they see fit. Post times to the leaderboard below.

Bear Complex = Power Clean, Front Squat, Push Jerk, Back Squat, Push Jerk (Back Rack).

30:00 Time Cap

Posted: September 7, 2017

Friday, 8th September

Unicorn Daily Challenge

Tabata

Hollow Body Rocks

Warm-up

Tempo Row – 3 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:
3 Scap Retractions or Strict Pull-Ups
5 Pushups
7 AbMat Sit-Ups
9 Dowel Overhead Squats

Followed by: Snatch Barbell Warmup (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch-Grip Strict Presses (behind the neck)
5 Snatch-Grip Stiff-Legged Deadlifts
5 Overhead Squats

Strength: Tempo Front Squat

9 Sets of 1 Tempo Front Squats
There are (3) pauses in each repetition.

3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.

Sets 1-3 – 1 Rep @ 53% 1RM Front Squat

Sets 4-6 – 1 Rep @ 58% 1RM Front Squat

Sets 7-9 – 1 Rep @ 63% 1RM Front Squat

Strength: Snatch Complex

8 Sets:
Pausing Snatch Deadlift + Low Hang Snatch + Overhead Squat
(Click HERE for Video)

Pausing Snatch Grip Deadlift – Pause for a full 2 seconds just below knee level. Focusing on pulling the knees back and out of the way as the bar breaks from the ground, we are aiming for vertical shins when the bar is at the pausing position.

Low Hang Snatch – In this complex, the heart is the low hang snatch. A low hang snatch is where the athlete brings the bar as close to the ground as we can, without actually touching the ground. Hold the bar in that position for a full second before completing the snatch

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

Sets #6-8 – 75% of 1RM Snatch

Snake Bite

21 – 15 – 9
Squat Snatches (95/65)
Chest to Bar Pull-Ups

Fx Options:

15-12-9
Power Snatch into Overhead Squat (95/65)/(75/55)
Pull-ups/ Ring Rows/ Jumpings Pull-ups

 

Posted: September 6, 2017

Thursday, 7th September

Unicorn Daily Challenge

Tabata: 8 Rounds (:20 on/:10 off)

Handstand hold

Warm-up

Mobility

Dynamic

“Skid Row”

Teams of 2:
Row 2k
1600m Sandbag Run (50/30) 
Row 2k

 

Posted: September 5, 2017

Wednesday, 6th September

Unicorn Daily Challenge

  • 5 sets not for time of:
  • 20 V-Ups
  • 15 Tuck Crunches
  • 20 Second Hollow Hold
  • 20 Second Arch Hold

Warm-up

250 Meter Row, 5 Good Mornings (empty bar) + 10 Pushups + 15 Air Squats
250 Meter Row, 5 Walkouts(Video) + 10 Deadlifts (empty bar)
250 Meter Row, 10 Wallballs

Rest 2:00, and build to a light deadlift (~75% of your Part #1 weight)

7 Wallballs, directly into:
2 Rounds:
3 Deadlifts + 3 Barbell Facing-Burpees

Strength: Power Clean

Every Minute on the Minute for Eight Minutes

Power Clean for load:
#1: 2 reps @ 60%
#2: 2 reps @ 65%
#3: 2 reps @ 70%
#4: 2 reps @ 75%
#5: 2 reps @ 75%
#6: 2 reps @ 75%
#7: 2 reps @ 75%
#8: 2 reps @ 75%

Frank the Tank!

“Frank The Tank 1”
In a 5:00 Window…
50 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
12 Deadlifts (185/135), 12 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 2”
In a 5:00 Window…
35 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
9 Deadlifts (225/155), 9 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 3”
In a 5:00 Window…
20 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
6 Deadlifts (275/185), 6 Barbell Facing Burpees

Posted: September 4, 2017

Tuesday, 5th September

Unicorn Daily Challenge

:30s @ 2K Pace - 2 Seconds, :30s Rest

1:00 @ 2K Pace + 2 Seconds, 1:00 Rest

1:30 @ 2K Pace + 7 Seconds, 1:30 Rest

After the 1:30 rest in the first round, immediately move into round 2. Spending good effort today building capacity on the rower.

Warm-up

200 Meter Slow Jog + 5 Walkouts (Video HERE) + 10 Alternating Spidermans (Video HERE)
100 Meter Slow/Medium Jog + 5 Scap Retractions + 10 AbMat Sit-Ups
100 Meter Medium Jog + 5 Inchworms (Video HERE) + 5 Toes to Bar

2 Rounds, resting 1:00 between. Build in intensity:
100 Meter Run, 3-6 Toes to Bar

Aim is to find our workout pace, and dial in the transition moving to our first Toes to Bar.

Cement Mixer

Every 3:00 for 7 Sets:

400 Meter Run
12 Toes-to-Bar

Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round. As an example, if an athlete’s set times finish at – 2:05, 2:03, 2:05, 2:09, 2:19, 2:30, 2:16…. their score today would be 2:30 (the slowest round).

Posted: September 3, 2017

Monday, 4th September

Unicorn Daily Challenge

If you want to get a good sweat on today, here is your option.

35/25 Calorie Bike, 
30 Power Cleans (135/95) 
35/25 Calorie Bike, 
25 Push Jerks (135/95) 
35/25 Calorie Bike, 
20 Front Squats (135/95) 
35/25 Calorie Bike, 
15 Clusters (135/95)

Warm-up

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

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

Pausing Snatch Pull + Squat Snatch + Overhead Squat

Every :90 Seconds

4 Sets of the Complex:

Set #1 – 1 Complex @ 50% of Current Snatch
Set #2 – 1 Complex @ 55% of Current Snatch
Set #3 – 1 Complex @ 60% of Current Snatch
Set #4 – 1 Complex @ 65% of Current Snatch

Strength: Pausing Split Jerk and Split Jerk

Set #1 – 2 Pausing Split Jerks @ 60% of estimated best CJ

Set #2 – 2 Pausing Split Jerks @ 65% of estimated best CJ

Set #3 – 2 Pausing Split Jerks @ 70% of estimated best CJ


Set #4 – 1 Split Jerk @ 75% of estimated best CJ

Set #5 – 1 Split Jerk @ 80% of estimated best CJ

Set #6-8 (3 Sets) – 1 Split Jerk @ 85% of estimated best CJ

Strength: Back Squat

10 Repetitions @ 66% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

6 Repetitions @ 76% of estimated 1RM

8 Repetitions @ 71% of estimated 1RM

10 Repetitions @ 66% of estimated 1RM