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Posted: January 21, 2018

Monday, 22nd January

Unicorn Daily Challenge

OTM x 14:

Set #1 (0:00) – 1 Complex @ 73% of 1RM Snatch
Set #2 (1:00) – 1 Complex @ 76% of 1RM Snatch
Set #3 (2:00) – 1 Complex @ 79% of 1RM Snatch
– Rest 1:00 – 
Set #4 (4:00) – 1 Complex @ 76% of 1RM Snatch
Set #5 (5:00) – 1 Complex @ 79% of 1RM Snatch
Set #6 (6:00) – 1 Complex @ 82% of 1RM Snatch
– Rest 1:00 – 
Set #7 (8:00) – 1 Squat Snatch @ 84% of 1RM Snatch
Set #8 (9:00) – 1 Squat Snatch @ 87% of 1RM Snatch
Set #9 (10:00) – 1 Squat Snatch @ 90% of 1RM Snatch
– Rest 1:00 – 
Set #10 (12:00) – 1 Squat Snatch @ 84% of 1RM Snatch
Set #11 (13:00) – 1 Squat Snatch @ 87% of 1RM Snatch
Set #12 (14:00) – 1 Squat Snatch @ 90% 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: Overhead Squat

7 Sets of 1 Tempo Overhead Squat
(5) seconds on the descent, (10) seconds in the bottom.

Take all repetitions from the rack.

Set #1 – 1 Rep @ 35% of 1RM

Set #2 – 1 Rep @ 40% of 1RM

Set #3 – 1 Rep @ 45% of 1RM

Set #4 – 1 Rep @ 50% of 1RM

Sets #5, 6, 7 – Build to a heavy weight, with our focus on external rotation.

Water Power

AMRAP 15:
60 Double-Unders
30/21 Calorie Row
10 Power Snatches (115/80)

Posted: January 18, 2018

Friday, 19th January

Unicorn Daily Challenge

Not For Time:
3 Sets:
10 Strict Ring Dips
7 Waiter Squats, each side (Video)
10 KB Box Step-Ups, 20″ (Video)

On the ring dips, band as needed to find the repetitions. Seeking out some volume on the movement.
On both kettlebell movements that follow, athlete’s choice on loading. Each should be unbroken and completed with our best form, which will default us to a lighter loading.

On the waiter squats, our goal is to fight compensation. Our body will want to lean away from the side the weight is supported on. Rib cage down, and take this movement slow to maintain positioning.
On the box step ups, we are completing 10 total, which is 5 on each leg. As we stand onto the box, we are actively pulling ourselves up with our lead leg, versus pushing.

Warm-up

3:00 Light Row, Bike, or Ski Erg

2 Rounds:
:30s Spiderman and Reach, each leg (Video)
:30s Walkouts (Video)
:30s Russian Baby Makers (Video)

1 Round:
5 Dumbbell Hang Snatches (light load)
5 Medball Front Squats
5 Calorie Row
5 Pushups

Rest 1-2 Minutes

1 Round:
6 Alternating Dumbbell Snatches (light load)
5 Wallballs
5 Calorie Row
1 Wall Walk

Rest 1-2 Minutes

1 Round:
6 Alternating Dumbbell Snatches (working load)
5 Wallballs
5 Calorie Row
2-5 Handstand Pushups

Chip Shot

AMRAP 13:

70 Alternating DB Snatches (50/35)
60 Wallballs (20/14) *Females to a 9′ Target
50 Calorie Row
40 Handstand Pushups

Posted: January 17, 2018

Thursday, 18th January

Unicorn Daily Challenge

SKILLS - ROW/HSPU

Every 90s x 6 Rounds:

15/12 Calorie Row
Max Kipping HSPU

In this couplet, the athlete would have any time remaining in each 90s window following the row to complete handstand pushups. As an example, if an athlete rows the 18/14 calories in 55 seconds, they would have 35 seconds for max repetitions before the following round starts.

The catch however is that only the lowest round counts as the score.

Warm-up

Dynamic

LUNG BUTTER

Teams of 2

AMRAP 20:

7 Kettlebell Swings (70/53)
150′ Shuttle Sprint
10/7 Calorie Schwinn Bike
150′ Shuttle Sprint

One Partner works as the other rests

Posted: January 16, 2018

Wednesday, 17th January

WEATHER ALERT! Due to the conditions of the roads, the 5am and 6am classes have been cancelled. If you're on the road please stay as safe as possible! We will plan to open at 8am if weather permits. We will keep you updated.

Unicorn Daily Challenge

STAMINA SQUAT

Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 2 Front Squats
Even Minutes – 4 Back Squats

Working load today is at 66% of our best Front Squat, for *both* movements.

Warm-up

21-15-9:
Calorie Bike or Row
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

2 Rounds, gradually building in intensity:
1 Wall Walk
5 Calorie Row
3 Kipping HSPU
5 Calorie Row

Slap Happy

“Slap Happy” Part #1
In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

“Slap Happy” Part #2
In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)

Rest 5:00

“Slap Happy” Part #3
In a 5:00 Window…
100 Double-Under Buy-In, followed by AMRAP:
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)

Posted: January 15, 2018

Tuesday, 16th January

Unicorn Daily Challenge

Not for Time:
15 – 12 – 9
Pausing Hip Extensions
Pausing Glute Bridges (Video)
Empty Barbell Good Mornings

Warm-up

2:00 Light Bike or Row
5 Slow Scap Retractions + 10 Sit-Ups
With an empty barbell…
5 Good Mornings
5 Back Squats
5 Elbow Rotations

1:30 Moderate Bike or Row
5 Kip Swings + 5 Kipping Knees to Chest
With an empty barbell…
5 Strict Presses
5 Stiff Legged Deadlifts
5 Hang Power Cleans

1:00 Moderate/Fast Bike or Row
5 Toes to Bar
5 Power Clean and Jerks

Build steadily to the working load for the day, followed by:
1 Round:
7 Calorie Bike or Row
5 Toes to Bar
3 Power Clean and Jerks

Handlebars

4 Rounds:
21/15 Calorie Assault Bike
15 Toes to Bar
7 Power Clean and Jerks (155/105)

Posted: January 14, 2018

Monday, 15th January

Unicorn Daily Challenge

Alternating OTM x 10 (5 Rounds)
Even Minutes – 14/10 Calorie Assault Bike
Odd Minutes – 5 Overhead Squats

Overhead squats can be taken from the rack. Aim is to build to a heavy set of five on the final round.

Warm-up

2:00 Slow Bike or Row
1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 PVC 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: Snatch Complex

On the Minute x 11:
1 Power Snatch + 1 Squat Snatch

Set #1 (0:00) – 1 Complex @ 73% of 1RM Snatch

Set #2 (1:00) – 1 Complex @ 76% of 1RM Snatch

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

– Rest 1:00 – 

Set #4 (4:00) – 1 Complex @ 76% of 1RM Snatch

Set #5 (5:00) – 1 Complex @ 79% of 1RM Snatch

Set #6 (6:00) – 1 Complex @ 82% of 1RM Snatch

– Rest 1:00 – 

Set #1 (8:00) – 1 Complex @ 79% of 1RM Snatch

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

Set #3 (10:00) – 1 Complex @ 85% of 1RM Snatch

Doctor's Orders

3 Rounds:

50 Air Squats
35 Pushups
20 Calorie Row

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)