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Posted: August 31, 2017

Friday, 1st September

Unicorn Daily Challenge

3 Rounds

10 T2B

10 Abmat Sit-ups

10 Leg Raises

10 Russian Twists (L+R=1)

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 PVC 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: Pausing High Hang Snatch

Every minute on the minute

7×2 Pausing High Hang Snatch (Video)

Set #1 – 2 Reps @ 50% of 1RM Snatch

Set #2 – 2 Reps @ 60% of 1RM Snatch

Sets #3-7 (5 Sets) – 2 Reps @ 65% of 1RM Snatch

Strength: Tempo Front Squats

Every Minute on the Minute

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 @ 50% 1RM Front Squat

Sets 4-6 – 1 Rep @ 55% 1RM Front Squat

Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

HOT TOMALE

1 Round:
800 Meter Run
30/21 Calorie Row
25 Burpees
20 Power Clean and Jerks (115/80)

Posted: August 30, 2017

Thursday, 31st August

Unicorn Daily Challenge

Tabata - 8 Rounds :20 on/:10 off

Handstand Holds

Warm-up

Mobility

200 Meter Run

:30 Seconds – Lateral Hops over Barbell
1 Minute – Active Samson
:30 Seconds – Knuckle Drags
1 Minute – Active Spidermans
:30 Seconds Air Squats
1 Minute – Cossack Squats

200 Meter Run

followed by…

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

Walking Dead

AMRAP 15
60 Double Unders
150’ Walking Lunge
15 Deadlifts (225/155)

Posted: August 29, 2017

Wednesday, 30th August

Unicorn Daily Challenge

3 Rounds
6 Barbell Roll Outs (Video)
12 Barbell Floor Wipers (Video)
AMRAP Bicycle Crunches
Rest 1 minute

Warm-up

3 Rounds, gradually building in intensity on the rower:
250 Meter Row, 5 Scap Retractions, 7 Pushups, 9 AbMat Sit-Ups

3 Rounds, building in weight:
3 Bench Press Repetitions, 1-3 Strict Pull-Ups

Strict Lynne

5 rounds for reps of
• Benchpress bodyweight (max reps)**
• Pull-ups (max reps)

** We will be subbing the bench press for floor press
“Lynne” is prescribed with a bodyweight bench press. What are looking for however is that the first round is at least six bench press repetitions. If we are unable to press the weight for a minimum of five repetitions, we want to reduce the loading so that our first round falls somewhere between 6-10 repetitions.

On the pull-ups, we will be completing these pull-ups are strict. Our aim stimulus wise is to match the 6-rep minimum just like the bench press above. We want to keep this movement as strict, and use bands as required. This is not a step backwards by any means using bands. In turn, strict pulling work here will make us stronger for when we return back to our kipping variation.

Row Conditioning

3 Rounds:
:30s @ 2K Pace, :30s Rest
1:00 @ 2K Pace + 5 Seconds, 1:00 Rest
1:30 @ 2K Pace + 10 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.

Posted: August 28, 2017

Tuesday, 29th August

Unicorn Daily Challenge

5:00 of Double-Under Practice

Choose one of the following:
4 Sets of 50 Repetitions unbroken
5 Sets of 40 Repetitions unbroken
6 Sets of 30 Repetitions unbroken
7 Sets of 20 Repetitions unbroken
8 Sets of 10 Repetitions unbroken

Not for time, but aim to rest as little as needed between sets. Only count unbroken sets.

Warm-up

2 Rounds, building in intensity on the second round:
250m Meter Row, 10 Spiderman and Reach (5 each leg) (Video)
200 Meter Jog, 7 Walkouts (Video)
10 Calorie Bike, 5 Inchworms (Video)

Barbell Warmup – Empty Bar (Video)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

1 Round, at 75% intensity:
200 Meter Jog, 5 Calorie Bike, 5 Hang Power Cleans (first weight), 5 Burpees over Bar

ALL FOURS

“All Fours” Part #1
In a 4:00 Window:
400 Meter Run
15/12 Calorie Assault Bike
15 Hang Power Cleans (95/65)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #2
In a 4:00 Window:
400 Meter Run
12/9 Calorie Assault Bike
12 Hang Power Cleans (125/85)
Max Lateral Burpees over bar in time remaining.

Rest 4:00

“All Fours” Part #3
In a 4:00 Window:
400 Meter Run
9/6 Calorie Assault Bike
9 Hang Power Cleans (155/105)
Max Lateral Burpees over bar in time remaining.

Posted: August 27, 2017

Monday, 28th August

Unicorn Daily Challenge

4 “Giant Sets”:
5 Strict C2B Pull-Ups
10 Dumbbell Bench Press
15 GHD Sit-Ups
20 Hip Extensions

If we do not yet have strict chest to bar pull-ups, use a band as necessary to move through the range of motion.
Aim to build in loading on the dumbbell bench press, with the goal of completing all four sets of 10 unbroken.
Aim to move through all four stations with minimal rest in between. Not for time, but we want to view this series of movements as one “giant set”. Rest 2:00 between rounds.

Warm-up

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

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: Pausing Squat Snatch Complex

8 Sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat

Pausing Snatch Pull –  2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position
2 second pause in bottom of squat on squat snatch and overhead squat.

Complete a complex Every minute on the minute. 

Set #1 – 54% of Current Snatch
Set #2 – 54% of Current Snatch
Set #3 – 59% of Current Snatch
Set #4 – 59% of Current Snatch
Set #5 – 64% of Current Snatch
Set #6 – 64% of Current Snatch
Set #7 – 69% of Current Snatch
Set #8 – 69% of Current Snatch

Strength: Pausing Split Jerk

On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch
Based off of Clean and Jerk Max

Split Jerk for load:
 #1: 2 reps @ 55%
 #2: 2 reps @ 59%
 #3: 2 reps @ 63%
 #4: 2 reps @ 68%
 #5: 2 reps @ 73%

Strength: Back Squat

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

10 Repetitions @ 63% of estimated 1RM

Posted: August 24, 2017

Friday, 25th August

Unicorn Daily Challenge

12:00 Recovery Row
*On the 3:00, 6:00, 9:00, and 12:00, come off the rower to complete 15 Abmat Sit-Ups.

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
5 Pushups
7 AbMat Sit-Ups
9 PVC Overhead Squats

Barbell Warm-up

5 Good Mornings
5 Back Squats
5 Snatch-Grip BTN Strict Press
5 Snatch High Pulls
5 Snatch Hang Snatch
5 Overhead Squats

Strength: Hang Power Snatch

Every :90 

Set #1 – 3 Reps @ 63%

Set #2 – 3 Reps @ 66%

Set #3 – 3 Reps @ 69%

Set #4 – 3 Reps @ 72%

Set #5 – 3 Reps @ 75%

Strength: Pausing Front Squat

5 Seconds Down, 3 Second Pause in Bottom, Stand.

Every :90 Seconds, 3 Waves (9 Sets total)

Set #1 – 2 Reps @ 53% 1RM Front Squat

Set #2 – 2 Reps @ 58% 1RM Front Squat

Set #3 – 2 Reps @ 63% 1RM Front Squat

"Amanda"

Keep in mind this workout is designed to be completed in under 10:00, scale as needed to make this possible.

For Time: 
9-7-5 
Ring Muscle Ups 
Squat Snatch (135/95)

Fx1:

15-12-9 
Burpee Chest to Bar Pull-ups 
Squat Snatch (135/95)

Fx2:

Burpee Chin over Bar Pull-ups 
Snatch (115/80)

or

Burpee Jumping Pull-ups/Ring Rows*

Power Snatch into Overhead Squat (95/65)

You may perform all burpees and then all Ring Rows/Jumping Pull-ups

 

 

Posted: August 23, 2017

Thursday, 24th August

Unicorn Daily Challenge

3 Rounds

10 Toes to Bar

10 Supermans

10 Leg Raises

Warm-up

Mobility

Dynamic

Strongman Style

Teams of 2:

4:00 at each station

Station One: Sled Push*
Station Two: Sled Pull* 
Station Three: Assault Bike
Station Four: Slam Balls
Station Five: Sandbag Carry*

*These movements are on the turf. During the 4:00 windows acquire as much distance as you can.  For the bike and the slamballs acquire as many reps as you can. You get to choose the weight today. 
Switch out as needed
Scores are Total distance and Reps. 

 

Posted: August 22, 2017

Wednesday, 23rd August

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on/:10 off

Handstand Hold

Warm-up

500 Meter Row (slow) or 15 Calorie Bike (slow) into…
3 Rounds:
9 Wall Squats (Video)
12 Alternating Spidermans (6/side)
15 AbMat Sit-Ups

Barbell Warm-up

5 Good Mornings

5 BTN Presses

5 Overhead Squats

5 Deadlifts

5 Front Squats

5 Hang Squat Cleans

Strength: Squat Clean

7:00 EMOM

Set #1 – 60% of estimated 1RM CJ

Set #2 –1 Rep 65% of estimated 1RM CJ

Set #3 – 1 Rep 70% of estimated 1RM CJ

Set #4 – 1 Rep 75% of estimated 1RM CJ

Set #5 – 1 Rep 80% of estimated 1RM CJ

Set #6 – 1 Rep 80% of estimated 1RM CJ

Set #7 – 1 Rep 80% of estimated 1RM CJ

Village People

“Village People” Part #1
In a 5:00 Window…
50/35 Calorie Row Buy-In
Time remaining, Max Rounds of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)

Fx: 95/65

Rest 5:00

“Village People” Part #2
In a 5:00 Window…
35/25 Calorie Row Buy-In
Time remaining, Max Rounds of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)

Fx = 115/80

Rest 5:00

“Village People” Part #3
In a 5:00 Window…
20/15 Calorie Row Buy-In
Time remaining, Max Rounds of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)

Fx = 135/95

Posted: August 21, 2017

Tuesday, 22nd August

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on/:10 off

Abmat Sit-ups

Warm-up

500 Meter Row, 10 Spiderman and Reach, each leg (Video HERE)
400 Meter Row, 8 Walkouts (Video HERE)
300 Meter Row, 6 Inchworms (Video HERE)
In each row, gradually build from a slow pace to a medium pace.

3 Rounds:
200 Meter Run, 7 Kettlebell Swings, 5 Pull-Ups
Not for time, but to awaken these movement patterns. Gradually build in speed on the runs.

HELEN

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups

Bike/Double Unders

Alternating EMOM x 12:
Odd Minutes – 40 Double-Unders
Even Minutes – 12/9 Calorie Assault Bike

At both movements, the rope and the bike, we are to cap ourselves at the :50s mark.

Posted: August 20, 2017

Monday, 21st August

Unicorn Daily Challenge

If you want a little burner for today.

10:00 AMRAP

30 Double Unders/60 Singles
18/12 Cal Bike
12 Medball Squat Cleans (20/14)

Warm-up

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

Barbell Warm-up

5 Snatch Grip Strict Press (BTN)

5 Overhead Squats

5 Pausing Jerk Drives

5 Split Jerks

5 Snatch Pulls

5 Squat Snatch

Strength: Snatch Complex

8 Sets of the Complex:
Pausing Snatch Pull + Squat Snatch + Overhead Squat

On the Pausing Snatch Pull (full description below), pause for a full 2 seconds at each position.
On the Squat Snatch, pause for a full 2 seconds in the bottom of the squat before standing.
On the Overhead Squat, pause for a full 2 seconds as well in the bottom of the squat before standing.

Pausing Snatch Pull – We are looking to pause for our 2 seconds at (3) different positions:
Pause #1 – 3 inches off the floor
Pause #2 – Knee-level
Pause #3 – Power position

Strength: Pausing Split Jerk

On the pausing split jerk, we have (2) pauses, both being (2) seconds at each:
Pause #1 – Dip
Pause #2 – Split Catch

Every :90 complete 2 reps

Set #1 – 2 Repetitions @ 50% of estimated best CJ

Set #2 – 2 Repetitions @ 54% of estimated best CJ

Set #3 – 2 Repetitions @ 58% of estimated best CJ

Set #4 – 2 Repetitions @ 62% of estimated best CJ

Set #5 – 2 Repetitions @ 66% of estimated best CJ

Strength: Back Squat

15:00 to complete

10 Repetitions @ 63% of estimated 1RM

8 Repetitions @ 68% of estimated 1RM

6 Repetitions @ 73% of estimated 1RM

Rest as needed between sets, but aim not to exceed (3) minutes.

Posted: August 17, 2017

Friday, 18th August

Unicorn Daily Challenge

20 Abmat Sit-ups
10 Supermans
20 Abmat Sit-ups
10 V-ups
20 Sit-ups
10 Superman Rocks
20 Abmat Sit-ups
10 Hollow Body Rocks

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

Barbell warm-up

3 Sets

3 Flat-Footed Snatch High Pull (Video)

3 Muscle Snatch (Video)

3 Snatch Grip Push Jerk (Video)

Strength: Hang Power Snatch

Our aim is to control the loadings, and dial in our best technique, confirming the drills above. Treat each repetitions as if it is a heavy single attempt. Drop from the top of each.

Every :90

Hang Power Snatch for load:
#1: 3 reps @ 60%
#2: 3 reps @ 63%
#3: 3 reps @ 66%
#4: 3 reps @ 69%
#5: 3 reps @ 72%

Strength: Pausing Front Squat

5 Seconds Down, 3 Second Pause in Bottom, Stand.
Loading is meant to be on the light to moderate side, as the difficulty in this squat is not the weight, but how it’s moved.

Every :90

Front Pause Squat for load:
 #1: 2 reps @ 50%
 #2: 2 reps @ 55%
 #3: 2 reps @ 60%
 #4: 2 reps @ 50%
 #5: 2 reps @ 55%
 #6: 2 reps @ 60%
 #7: 2 reps @ 50%
 #8: 2 reps @ 55%
 #9: 2 reps @ 60%

"SATANS WHISKERS"

** This is designed to be a fast paced workout. Think of Fran, short and fast. Scale accordingly.**

3 Rounds:

10 Chest to Bar Pull-Ups

10 Front Squats (165/110)

10 Burpees

Fx:

Pull-ups 
(135/95)

 

Posted: August 16, 2017

Thursday, 17th August

Unicorn Daily Challenge

3 Rounds

10 Kip Swings

5 Pull-ups

5 Toes to Bar

Warm-up

Mobility

Dynamic

“Under Water” 

3 Rounds:
50/35 Calorie Row
100 Double Unders
200 Meter Farmers Carry (70’s/53’s)

Fx:

200 Single Unders
200 Meter Farmers Carry (53s/35’s)

Posted: August 15, 2017

Wednesday, 15th August

Unicorn Daily Challenge

On the Minute x 12
Odd Minutes – Recovery Row. Conversational pace. Relaxed.
Even Minutes – Paces below, based off your estimated/current 2K row time.

 

Warm-up

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

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

Strength: Split Jerk Strict Press

10:00 to work on this.

5 Sets of 3 Repetitions (Video)

Start with an empty barbell and slowly climb from there. This drill is less about the weight on the bar, and more about dialing in ideal positioning with some loading on the body.

Strength: Jerk Balance

5 Sets of 3 Repetitions (Video)

Start with an empty barbell, and with the same goal as the first drill, confirm with small increases in weight. Loading again is not the focus here, but rather technique and speed.

Strength: 3 Position Clean and Jerk

Every 2:00 Minutes for 10:00 (5 Sets in total)

All Cleans today are Power.

3-Position Power Clean + Split Jerk
3-Position Clean + Split Jerk =
1 Hang Power Clean (mid-thigh)
1 Hang Power Clean (knee-level)
1 Power Clean (from the floor)
Finish with a single Split Jerk

Set #1 – 2 Complexes @ 50% of 1RM CJ

Set #2 – 1 Complex @ 55% of 1RM CJ

Set #3 – 1 Complex @ 60% of 1RM CJ

Set #4 – 1 Complex @ 65% of 1RM CJ

Set #5 – 1 Complex @ 70% of 1RM CJ

"DROP DEAD"

4 Rounds of “Tabata” at each station.

Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts (155/105)

A single “Tabata” round consists of :20s on, :10s off.
Repeat this timing scheme for a total of (4) times at first the box jump overs, and then move directly into the deadlifts for another (4) rounds. The final :10s off after the final box jump round is our time to transition. In full, this is an 8:00 conditioning piece.

Posted: August 14, 2017

Tuesday, 15th August

Unicorn Daily Challenge

Tabata: 8 Rounds :20 on/ :10 off

Handstand Hold

Warm-Up

2:00 Light Bike into,
2 Sets:
10 Sit-Ups
10 Good Mornings
10 Alternating Spiderman and Reach (Video)
5 Strict Pull-Ups
10 Pushups
15 Air Squats

1 Round, Low Intensity:
5 Wallballs, 5 Pull-Ups, 20s Bike

1 Round, Moderate Intensity:
5 Wallballs, 4 TTB, 20s Bike

1 Round, High Intensity
5 Wallballs, 3 CTB Pull-Ups, 20s Bike

Rest 5:00, and begin Conditioning below.

"BIKE BUFFET"

“Bike Buffet” Part #1

AMRAP 4:00

15-12-9: Wallballs (20/14), CTB Pull-Ups
Time remaining, Max Calorie Assault Bike

– Rest 4:00 –

“Bike Buffet” Part #2
AMRAP 4:00
15-12-9: Wallballs (20/14), Toes to Bar
Time remaining, Max Calorie Assault Bike

– Rest 4:00 –

“Bike Buffet” Part #3
AMRAP 4:00
15-12-9: Wallballs (20/14), Pull-Ups
Time remaining, Max Calorie Assault Bike

Each portion is graded independently. 

Posted: August 13, 2017

Monday, 14th August

Programming Notes:

We've been talking about this new cycle focusing on our skills with the barbell. Today, we are establishing baselines for the next 9 weeks of this cycle, we aren't looking to set new PRs, but rather figuring out where we currently stand. Make sure to log your weights! And if you want a burner for today look at the Unicorn Challenge!

Unicorn Daily Challenge

21-15-9

Calorie Row
Sit-ups
Burpees over the Rower

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 Snatch

Take 15 minutes to build to a heavy single. We are not maxing out completely here. 

Follow this strategy for the lifts

3 Reps @ 35% of estimated 1RM

3 Reps @ 40% of estimated 1RM

3 Reps @ 45% of estimated 1RM

2 Reps @ 50% of estimated 1RM

2 Reps @ 55% of estimated 1RM

2 Reps @ 60% of estimated 1RM

1 Rep @ 67% of estimated 1RM

1 Rep @ 74% of estimated 1RM

1 Rep @ 80% of estimated 1RM

Take remaining time to find heavy single. 

Strength: Clean and Jerk

Same thing as Snatch, build to a heavy single. 

3 Reps @ 50% of estimated 1RM

2 Reps @ 60% of estimated 1RM

1 Rep @ 65% of estimated 1RM

1 Rep @ 70% of estimated 1RM

1 Rep @ 75% of estimated 1RM

1 Rep @ 80%

Strength: Back Squat

10 Repetitions @ 60% of estimated 1RM

8 Repetitions @ 65% of estimated 1RM

6 Repetitions @ 70% of estimated 1RM