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Posted: July 23, 2017

Monday, 24th July

Unicorn Daily Challenge

21-18-15-12-9

Weighted Abmat Sit-Ups (10#plater)
Banded Good mornings
2 x Banded Pull-Aparts (Double the reps, 42, 36, 30, 24, 18)

Warm-up

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

then

: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: Power Snatch Complex

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch
Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch
Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch
Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch
Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch
Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch
Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch
Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch
Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

"Randy's on the Run"

5 Rounds:
400 Meter Run
15 Power Snatches (75/55)

 

Posted: July 20, 2017

Friday, 21st July

Unicorn Daily Challenge

Tabata Handstand Hold

8 Rounds:

:20 on/:10 Off

Warm-up

4 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 Air Squats

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

"Open Test"

AMRAP 20:
50 Wallballs (20/14) *Females 9′ Target
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups

Posted: July 19, 2017

Thursday, 20th July

Unicorn Daily Challenge

3 Rounds

10 Kip Swings

5 Pull-ups

5 Toes to Bar

Warm-up

Mobility

Dynamic

Wrecking Ball

AMRAP 18
Teams of 3:

50m Farmers Carry (70/53)
100m Sandbag Run (50/35) 
200m Run

When partner clears the Sandbagnrun, next partner can start.

Posted: July 18, 2017

Wednesday, 19th July

Unicorn Daily Challenge

2 Sets, Not for Time:
10 Barbell Rollouts – (Video)
20 Meter Overhead Kettlebell Walk, each side (60′) – (Video)
30 Seated Low Banded Rows – (Video)

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

Strength: Split Jerk Strict Press

5 x 3 Split Jerk Strict Press

You want to build up to about 50-60% of your 1RM Strict Press.

(This move is performed as a strict press from the split jerk receiving position)

Strength: Jerk Balance

5 x 3

(Looking to build to about the same weight as, or slightly heavier, the split jerk strict press)

Strength: Split Jerk

Build to a heavy split jerk.

"Nine Lives"

AMRAP 9:00

6 Strict Pull-Ups
9 Front Squats 

Rx - (135/95)
Fx - Banded Strict Pull-ups, (115/80)

Posted: July 17, 2017

Tuesday, 18th July

Unicorn Daily Challenge

7 Unbroken Sets of 30% of Max Strict HSPU

If you do not have strict HSPU, perform seated KB/DB presses. 7 Sets of 7, you choose the weight. 

then

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

Hollow Rocks
Superman Rocks

Warm-up

500 Meter Light Row into…
2 Sets:

10 Abmat Sit-Ups
10 Supermans
10 Alternating Spiderman and Reach 
10 Calorie Bike, starting slow and picking up gradually after 5 calories.

Then:
Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

"Fifth Wheel"

Part #1

In a 5:00 Window…

7 Rounds of “The Chief” (115/80)
(1 Round = 3 Power Cleans, 6 Push-ups, 9 Air Squats)

Max Calorie Assault Bike in Time Remaining

5:00 Rest

Part #2

In a 5:00 Window…

6 Rounds of “The Chief” (135/95)
(1 Round = 3 Power Cleans, 6 Push-ups, 9 Air Squats)

Max Calorie Assault Bike in Time Remaining

Score is calories on the bike.

5:00 Rest

Part #3

In a 5:00 Window…

5 Rounds of “The Chief” (155/105)
(1 Round = 3 Power Cleans, 6 Push-ups, 9 Air Squats)

Max Calorie Assault Bike in Time Remaining

Score is total calories on the bike. Make a note of how many you calories you get in each round.

Posted: July 16, 2017

Monday, 17th July

Unicorn Daily Challenge

3 Rounds:

15 Leg Raises
15 Abmat Sit-ups
15 Russian Twists

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: Back Squats

15 Minutes to Complete, rest as needed between sets

Back Squat for load:
 #1: 10 reps @ 68%
 #2: 8 reps @ 73%
 #3: 6 reps @ 78%
 #4: 4 reps @ 83%
 #5: 2 reps @ 88%

Flip and Flop

21 – 15 – 9:

Alternating Kettle bell Snatches (53/35)

Calorie Row

Directly into…

21 – 15 – 9:

Box Jump Overs (24″/20″)

Pull-Ups

Posted: July 13, 2017

Friday, 14th July

Unicorn Daily Challenge

4 Sets:
30s Side Plank (right)
30s Side Plank (right)
30s Front Plank (elbows)

Rest as needed between sets, but strive to change to the next plank in the order without a break in between,

Warm-up

Tempo Row – 4 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:
8 Pushups
8 AbMat Sit-Ups
8 PVC Overhead Squats


Followed by: Barbell Warmup (empty barbell)

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes – 2 Front Squats @ 70% of 1RM Front Squat
Even Minutes – 4 Back Squats @ 70% of 1RM Front Squat

"Raise the Bar"

Ascending Ladder for 8 Minutes:

3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Continue to add (3) repetitions to each movement until time is called.

Posted: July 12, 2017

Thursday, 13th July

Unicorn Daily Challenge

Tabata Handstand Hold

8 Rounds

:20 on/:10 off

Warm-up

Mobility

Dynamic Routine

"Train Wreck"

4 rounds of :40 seconds on / :20 seconds off 

Sand Bag to Shoulder (50/30)
Calorie Bike 
Sand Bag to Shoulder (50/30)
Calorie Bike 

**One Round consists of completing all stations**

*Score is total reps

Posted: July 11, 2017

Wednesday, 12th July

Unicorn Daily Challenge

Minutes 0:00 – 5:00:
Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Minutes 5:00 – 10:00:
A) 5 Pausing Ring Rows (3 second pause at the top of row)
B) 3 Pausing Strict Handstand Pushups (1 second pause with head on floor)
Pike pushups off a box would be our first recommended substitute to build strength and familiarity inverted, with seated strict dumbbell presses (5 per set) being the next recommendation.

Minutes 10:00 – 15:00:
A) 3 Inchworms
B) 3 Pausing Strict Ring Dips – 1 second pause at top and bottom of each repetition.
Band the ring dips as required to a difficulty that would allow 5+ repetitions when fresh.

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
3 Strict Pull-Ups
9 Wall Squats 
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups
:20 second Samson Stretch each side

"Tread Water"

For Time

2,000 Meter Row

150 Double-Unders

10 Rounds of “Cindy”

1 Round of “Cindy” = 5 Pull-Ups, 10 Pushups, 15 Air Squats

Posted: July 10, 2017

Tuesday, 10th July

Unicorn Daily Challenge

EMOM x 12 (3 Rounds)

Minute 1 – 15 Abmat Sit-Ups
Minute 2 – 15 Pausing Supermans
Minute 3 – 15 Weighted Sit-Ups (10# Plate) [Plate across chest]
Minute 4 – 15 Banded Good Mornings

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 

Play Dead

“Play Dead” Part #1

In a 5:00 Window:
600 Meter Run
Time Remaining, AMRAP:
12 Deadlifts (185/135), 12 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #2

In a 5:00 Window:
400 Meter Run
Time Remaining, AMRAP:
9 Deadlifts (225/155), 9 Barbell-Facing Burpees

Rest 5:00

“Play Dead” Part #3

In a 5:00 Window:
200 Meter Run
Time Remaining, AMRAP:
6 Deadlifts (275/185) 6 Barbell-Facing Burpees

 

Posted: July 9, 2017

Monday, 10th July

Unicorn Daily Challenge

3 Rounds of

10 Kip Swings

5 Toes to Bar

5 Pull-ups

Warm-up

3 Rounds:
1:00 Slow Bike or Row
1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

then
: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: Snatch Complex

“On the Minute” x 3 Rounds:
Power Snatch + Overhead Squat + Squat Snatch

On the 0:00… 60% of 1RM Squat Snatch
On the 1:00… 65% of 1RM Squat Snatch
On the 2:00… 70% of 1RM Squat Snatch
On the 3:00… Rest
This sequence repeats a total of (3) times.
Round #2 complexes are completed on the 4:00, 5:00 and 6:00.
Round #3 complexes are completed on the 8:00, 9:00, and 10:00.

"BEACHED"

27 – 21 – 15 – 9:

Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Posted: July 6, 2017

Friday, 7th July

Unicorn Daily Challenge

Tabata (8 Rounds - :20 on, :10 off)

Russian Twists
Leg Raises

Warm-up

Tempo Row – 4 Rounds of :40s light, :20s “fast”
After each set, come off the rower to complete:
8 Pushups
8 AbMat Sit-Ups
8 PVC Overhead Squats

Strength:

“On the 2:00” x 7 Sets:
3-Position Squat Clean + Split Jerk
First squat clean is from the floor.
Second squat clean is from knee level.
Third clean is from mid-thigh, or power position.
A split jerk finishes the complex. Strive to complete the entire (4) rep complex unbroken.

Set #1 – 1 Complex @ 50% of 1RM Clean and Jerk
Set #2 – 1 Complex @ 55% of 1RM Clean and Jerk
Set #3 – 1 Complex @ 60% of 1RM Clean and Jerk
Set #4 – 1 Complex @ 65% of 1RM Clean and Jerk
Set #5 – 1 Complex @ 70% of 1RM Clean and Jerk
Set #6 – 1 Complex @ 70% of 1RM Clean and Jerk
Set #7 – 1 Complex @ 70% of 1RM Clean and Jerk

"Full Split"

5 Rounds:
5 Front Squats (165/110)
15 Plate Hops*
15/10 Calorie Assault Bike
Rest 2:00

*Plate Hops – Stand with a plate flat on the ground between your feet. Standing at 9 o’clock and 3 o’clock to the plate, and this is where the repetition begins. Jump your feet inwards so that both feet touch the top of plate, and jump them immediately back to 9/3 o’clock. 

Posted: July 5, 2017

Thursday, 6th July

Unicorn Daily Challenge

1000m Row

Warm-up

Mobility

Dynamic

“Mad Season”

21-18-15-12:

Chest-to-Bar Pull-ups

KB Push Press (35’s/26’s)

50′ Back Rack Sandbag Lunge (50/30)

Posted: July 4, 2017

Wednesday, 5th July

Unicorn Daily Challenge

3 Rounds:

20 Hollow Rocks
20 Glute Bridges

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
5 Wall Squats (Video)
10 Spidermans
15 AbMat Sit-Ups
:20 second Samson Stretch each side (Video)

Followed by…
Modified Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Stiff Legged Deadlifts
5 Deadlifts

Rest as needed, and repeat a single more time (5+5+5) with a light load on the bar.

Strength: Deadlifts

Find a heavy 3 rep deadlift.

"Wrestle Mania"

For Time:

15 Deadlifts (185/135)
30 Sit-ups
12 Deadlifts (185/135)
24 Sit-ups
9 Deadlifts (185/135)
18 Sit-ups
6 Deadlifts (185/135)
12 Sit-ups
3 Deadlifts (185/135)
6 Sit-ups

Posted: July 3, 2017

Tuesday, 4th July

HAPPY 4TH OF JULY!

We are only having our 9am class today!

You lot know the drill, come to class and you'll see what we are doing :)! 

I can give you a little hint though... it's a Hero WOD! But which one? You'll just have to guess ^_^

We shall see you ladies and gentlemen in the morning!