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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

Posted: June 11, 2017

Monday, 12th June

Unicorn Daily Challenge

10:00 EMOM

Odd: Max Rep Abmat Sit-ups
Even: Max Rep Banded Good Mornings

Warm-up

3 Rounds:
1:30 Slow Bike or Row
1 Round of 5/10/15*
Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings
Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead 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

"AIR BAGS"

7 Rounds:

10 Sandbag Reverse Lunges, 5 each leg (Zercher Carry)

10 Sandbag Power Cleans, 5 each shoulder

20 Lateral Hops over Bag (1 Jump = 1 Rep)

200 Meter Row

Rest 1:00 Between Rounds. Record total time (including rounds 1-6 rest periods).

*If class has more people than rowers, the second option is to run 200m*

**If there are not enough sandbags to accommodate class then you should use a single KB, weight 70/53**

Posted: June 8, 2017

Friday, 9th June

Unicorn Daily Challenge

10:00 EMOM

Odd: 30second D-Ball Hold (bear hug a heavy slam ball)

Even: 30second Hollow Hold

Warm-up

1:00 Slow Bike or Row
5 Scap Retractions + 7 Pushups + 10 Warrior Squats
:40 Medium Bike or Row
5 Strict Pull-Ups + 7 Pushups + 10 Air Squats
:30 Fast Bike or Row
(Empty Barbell) 3 Front Squats + 3 Strict Presses + 3 Thrusters + 3 Kipping Pull-Ups

Rest 1 – 2 Minutes

1 Round, at 60% intensity:
200 Meter Row
10 Thrusters
5 Pull-Ups

JACKIE

1,000 Meter Row
50 Thrusters (45/35)
30 Pull-Ups

Stamina Squats

EMOM x 12 (4 Rounds):

Minute 1 – 4 Front Squats @ 60% of 1RM Front Squat

Minute 2 – 8 Back Squats @ 60% of 1RM Front Squat

Minute 3 – Rest

 

Posted: June 7, 2017

Thursday, 8th June

Unicorn Daily Challenge

6:00 EMOM

10 Push-ups + 15 Floor Presses with KB or DB
(Use a weight that is light enough to move through these quickly.)

Warm-up

Mobility

Dynamic

Annie's on the Run

For Time:

50 DU/100 SU
50 Sit-ups
200m Run
40 DU/80 SU
40 Sit-ups
200m Run
30 DU/60 SU
30 Sit-ups
200m Run
20 DU/40 SU
200m Run
10 DU
10 Sit-ups
200m Run

Posted: June 6, 2017

Wednesday, 6th May

Unicorn Daily Challenge

3 Sets, resting as needed between:
100 Meter Single Arm Farmer’s Carry (50m on each arm)
30 AbMat Sit-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
15 Slow Hip Extensions

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: Deadlift

These will be performed every :90 

We are establishing a HEAVY 3 Rep, NOT a 3 Rep Max. We are gauging where we are for the oncoming weeks of this cycle. 

 5 reps @ 35%
 4 reps @ 45%
 3 reps @ 55%
 3 reps @ 65%
 3 reps - Keep Building
 3 reps - Keep Building
 3 reps - Keep Building
 3 reps - Keep Building

Zagato

21 – 15 – 9:

Deadlifts (135/95)
Push Jerks (135/95)
Barbell-Facing Burpees

Posted: June 5, 2017

Tuesday, 6th May

Unicorn Daily Challenge

500m Row
Rest 1:00 
500m Row
Rest 1:00
500m Row

**If you have extra time, take a 2:00 minute rest after the third 500m row and repeat the round again for 6 sets of a 500m row**

Warm-up

500 Meter Light Row into…

3 Rounds:

10 Hollow Rocks

10 Superman Rocks

5-4-3-2-1:

Spiderman and Reach

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: Pull-up

2:00 to establish:

Max strict pull-ups

We are establishing a baseline for later percentages. If you cannot perform more than 5 strict pull-ups, use a band and remember it for our future pull-up work.

Skill: Handstand Push-ups

2:00 to establish:

Max Strict Handstand Push-ups

Another baseline for our future training.

These repetitions can be one of many variations. From most challenging:
1. To the floor
2. Pike Pushups from box
3. Pike Pushups from floor
4. Pushups from Toes
5. Pushups to Box or Bench

**Pick the variation that you can achieve 5+ repetitions.**

HANG TOUGH

Part #1
AMRAP 4:
27 Hang Power Cleans (115/80)
27 Wallballs (20/14)
27/21 Calorie Assault Bike

Rest 4:00

Part #2
AMRAP 4:
21 Hang Power Cleans (115/80)
21 Wallballs (20/14)
21/15 Calorie Assault Bike

Rest 4:00

Part #3
AMRAP 4:
15 Hang Power Cleans (115/80)
15 Wallballs (20/14)
15/9 Calorie Assault Bike

You can row if you wish, but ladies the calories are not less on the rower. They stay 27-21-15 for you, sorry :)

Posted: June 4, 2017

Monday, 5th June

Unicorn Daily Challange

10:00 EMOM

Odd: Max Sit-ups

Even: Max Supermans

Warm-up

3 Rounds:
1:30 Slow Bike or Row
1 Round of 5/10/15*
Round One – 5 Scap Retractions, 10 Pushups, 15 Air Squats
Round Two – 5 Kip Swings, 10 Pushups, 15 Dowel Good Mornings
Round Three – 5 Strict Pull-Ups, 10 Pushups,15 Dowel Overhead Squats

:45s second Samson Stretch each side 

Barbell warm-up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Presses
5 Stiff-Legged Deadlifts
5 Overhead Squats

2 Sets

3 Muscle Snatch

3 Overhead Squats

3 Snatch Balances

Strength: Snatch Complex

9:00 EMOM

Power Snatch + Overhead Squat + Squat Snatch

On the 0:00 – 50% of 1RM Squat Snatch

On the 1:00 – 55% of 1RM Squat Snatch

On the 2:00 – 60% of 1RM Squat Snatch

On the 3:00 – 50% of 1RM Squat Snatch

On the 4:00 – 55% of 1RM Squat Snatch

On the 5:00 – 60% of 1RM Squat Snatch

On the 6:00 – 50% of 1RM Squat Snatch

On the 7:00 – 55% of 1RM Squat Snatch

On the 8:00 – 60% of 1RM Squat Snatch

Front Nine

AMRAP 18:00:

18 Calorie Row
15 Box Jump Overs (24/20″)
12 Toes-to-Bar
9 KB Front Squats (50’s/35’s

Optional Work:

Have some time to put in a little extra work? Want some extra stuff to do to help you improve? Then this is for you!

BODY ARMOR

On the 3:00 x 4 Sets (12:00)

10 Good Mornings (stay light weight and focus on technique)

10 Front Rack Single-KB Reverse Lunges (the kb is held on one hand, not two like a goblet squat, build in weight over sets)

10 Cossack Squats (concentrate on balance and range of motion. The heel of your foot must stay down)

Posted: June 1, 2017

Friday, 2nd June

Unicorn Daily Challenge

To be completed Fight Gone Bad Style: (1 minute on each movement)

2 Rounds

Reverse Crunches

Sit-ups

Leg Raises

Flutterkicks

:30 Rest after first round.

Warm-up

1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers
1:00 Slow Bike or Row
10 Pausing PVC Overhead Squats (pause in bottom)
1:00 Slow Bike or Row
30 second Samson Stretch each side

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

5 Sets, building in weight. Start with an empty barbell.
3 Muscle Snatches
3 Overhead Squats
3 Snatch Balances

Strength: 3 Position Squat Snatch

High Hang (Pockets) + Hang (Knee) + Floor (Full)

On the 0:00… 1 Complex @ 40% of 1RM Snatch

On the 1:30… 1 Complex @ 50% of 1RM Snatch

On the 3:00… 1 Complex @ 55% of 1RM Snatch

On the 4:30… 1 Complex @ 60% of 1RM Snatch

On the 6:00… 1 Complex @ 65% of 1RM Snatch

On the 7:30, 9:00, and 10:30, three additional complexes at your choosing of weight. Technique over load today.
Enter heaviest completed complex.

BULLFROG

AMRAP 15:
30 Calorie Row
30 Box Jumps (24/20)
30 Thrusters (65/45)
Post Rounds + Repetitions