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Posted: June 4, 2018

Tuesday, 5th June

Unicorn Daily Challenge



500m Row

400m Run


Movement Prep

2 Rounds

10 Scap Pull-ups 
5 Kipping Swings 
1-3 Strict Pull-ups or Ring Rows 
3 Pull-ups

5 Deadlifts 
5 High Pulls 
5 Dumbbell Snatches



200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
16 Alternating Dumbbell Snatches (50/35)

Posted: June 3, 2018

Monday, 4th June

Unicorn Daily Challenge

Not for Time:
Weighted AbMat Sit-Ups
Weighted Hip Extensions (25/15)

Not for time, but for quality.
Athlete’s choice on loading for the weighted sit-ups, but should be a load that all sets are completed unbroken with. If we do not have access to a GHD machine today for the hip extensions, complete as empty bar Good Mornings.


2 Rounds

500m Row/400m Run/25 Cal Bike

4 Spiderman and Reach

4 Samson Lunge

4 Push-up to down dog

5 Air Squats

Strength: Squat Clean Thruster

15:00 to build to a heavy squat clean thruster


For Time: 
21 Lateral Barbell Burpees
21 Power Cleans (135/95) 
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95) 
9 Lateral Barbell Burpees
9 Thrusters (135/95)


Posted: May 31, 2018

Friday, 1st June

Unicorn Daily Challenge

3 “Giant Sets”:
GHD Supine Hold (Video)
Side Plank (right) (Video)
Side Plank (left)
Round 1 – :60s at each movement.
Round 2 – :45s at each movement.
Round 3 – :30s at each movement.

Rest as needed between sets, but aim to keep the rest to 2:00 or less. Sets do not need to be unbroken, but, let’s push for aggressive sets completing these time domains quickly. 


Friday Fun

Bumpy Ride

In Teams of 3, AMRAP 25:

9/6 Calorie Assault Bike
6 Burpees Over Sand Bag
100 Meter Sand Bag Run (50/30)

Posted: May 30, 2018

Thursday, 31st May

Unicorn Daily Challenge

Athlete’s choice on equipment to complete on: Bike, Rower, or Ski Erg.

2 Rounds:
4:00 – Light Pace
3:00 – Medium Pace
2:00 – Fast Pace
Rest 2:00 between rounds.

This is not for score or for tracking.
In these 2 rounds of 9:00 of work, we are aiming to gradually increase our intensity in each interval. At the final 2:00, we are not sprinting, but we are holding an aggressive pace. Go entirely by feel here on the light, medium, and fast paces. Building capacity here, but not concerned with calorie counts or wattage levels.





On the 2:00 x 7 Sets:

36 Double Unders
9 Toes to Bar
3 Power Cleans

Posted: May 29, 2018

Wednesday, 30th May

Unicorn Daily Challenge

3 Giant Sets:
16 Standing Unilateral Dumbbell Strict Presses
32 Seated Low Banded Rows (Video)
Rest 1:30 between sets.


Calorie Bike or Row
1 Round after each set:
5 Walkouts
10 PVC Passthroughs
5 Wall Squats
10 Air Squats

Strength: Push Press

Build to Heavy Set of 5

Speed Boat

3 Rounds For Time:
30/21 Calorie Row
25 Wallballs (20/14)
20 Dumbbell Hang Clean and Jerks (50/35)

Posted: May 28, 2018

Tuesday, 29th May

Unicorn Daily Challenge

Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings


3 Rounds:
1:00 Bike
10 Hollow Rocks (Video)
10 Superman Rocks (Video)


3 Rounds:
:30s Bike (faster pace)
8 Empty Barbell Good Mornings
4 Inchworms (Video)


3 Rounds:
:15s Bike (fastest pace yet)
5 Stiff Legged Deadlifts (empty or light barbell)
5 Deadlifts (empty or light barbell)

Jelly Belly

For Time: 

50-40-30-20-10: AbMat Sit-Ups
21-15-9-6-3 Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)

Posted: May 24, 2018

Friday, 25th May

Unicorn Daily Challenge


3 Sets, Not for Time:

10 Front Raises (Video)

15 Rotator Retractions (Video)

30 Banded Pull-Aparts (Video)

Shoulder recovery to finish the session. These movements are not for time, and are for quality. Range of motion and proper movement should be dialed in on the raises and retractions before adding light loading.

Hang Power Clean

12:00 to build to a  Heavy Set of 2

followed by…


5 Rounds:
12 Deadlifts (155/105) 
9 Hang Power Cleans (155/105) 
6 Push Jerks (155/105)

Posted: May 23, 2018

Thursday, 24th May

Unicorn Daily Challenge


15:00 on the bike



1 Minute

Easy Bike 
Active Spidermans

1:00 Minute

Medium Bike 
Active Samson

1:00 Minute

Faster Bike 
Push-up to Down Dog

10 Scap Pull-ups 
10 Kipping Swings 
5 Knees to Chest 
3 Toes to Bar

10 Weightless Walking Lunges 
Establish Front Rack Position 
10 SandBag Walking Lunges


For Time:
Toes to Bar

After each round:
20/14 Calorie Bike
50′ Front Rack SandBag Walking Lunge (50/30)



Posted: May 22, 2018

Wednesday, 23rd May

Unicorn Daily Challenge

3 Giant Sets:
Max Effort L-Sit on Parallettes
20 Dumbbell Floor Presses (Video)
30 Banded Pull-Aparts (Video)
Rest 2:00 between sets.


:30 Seconds

Jumping Jacks 
Quad Stretch 
Active Samson 
Knuckle Drags
Active Spidermans 
Air Squats

Footwork Warm-up

Using Low Hurdles or Cones 

Lateral Shuffle 
Forward and Back Shuffle 
Two Feet In Lateral (Both Directions) 
Two Feet In Front Facing 
Two Feet Hops Front Facing 
Single Leg Hops Front Facing (Both Legs) 
Bear Crawl

Modified Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press 
5 Overhead Squats 
5 Snatch Grip Deadlifts
5 Front Squats

Double Decker

15 Power Snatches (75/55)
30 Double Unders 
15 Wallballs (20/14)
30 Double Unders

Posted: May 21, 2018

Tuesday, 22nd May

Unicorn Daily Challenge


3 Rounds:

27/20 Calorie Row, Rest 1:00

21/15 Calorie Row, Rest :30s

15/10 Calorie Row, Rest 2:00

Total time includes all rest periods, except the final 2:00 rest in the third round. Given how work is completed by that third and final calorie row, score is the time on the clock at that point. Given how the rower monitors stop counting soon after we stop pulling, use a clock to keep track of rest times and total time.



“Sugar Daddy”

Deadlifts (225/155) 
400 Meter Run


Posted: May 20, 2018

Monday. 21st 2018

“Cindy Got Jacked”

For Time: 
5 Rounds of “Cindy”
30 Overhead Squats (135/95)
1,000 Meter Row

In this chipper workout, athletes should choose a weight on the bar that they could complete 20+ unbroken overhead squats when fresh. Within the workout, this is ideally completed in no more than 3 sets. One round of “Cindy” consists of 5 Pull-ups, 10 Push-ups, and 15 Air Squats. If short on rowers, stagger heats by 5 minutes to avoid getting backed up on the machines.

Posted: May 17, 2018

Friday, 18th May

Unicorn Daily Challenge

Alternating OTM x 12 (6 Rounds):
Odd Minutes – 1:00 Recovery Bike
Even MInutes – :45s for Max Strict HSPU


Friday Fun

Boat Race

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds

A simple, but effective combination of running and rowing intervals today. Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds. If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round) 
40/28 Calorie Schwinn Bike 
28/20 Calorie Assault Bike

Posted: May 16, 2018

Thursday, 17th May

Unicorn Daily Challenge





Mano y Mano

Class Divides into 2 Teams:
3 Rounds:
Team 1: Assault Bike (Team Score)
Team 2: 400 Meter Prowler Push

If Teams of 2-4 Each: 1 Bike + Prowler
If Teams of 5-7 Each: 2-3 Bikes + Prowlers
If Teams 8-10 Each: 4 Bikes + Prowlers

Today we will randomly divide the class into two teams. The workout involves two stations: a bike station and a prowler push station. Team 1 will begin on the assault bike and try and accumulate as many calories as possible, switching out as they see fit. The other team is out pushing prowler sleds for 400 meters. The weight on the sled should be a moderate load that allows teams to run, but not light enough where they easily sprint. As with the bike station, the team on the sled may break up the 400 meters as they see fit, even having multiple athletes pushing one sled at the same time. Once the team with the sled returns and is fully inside the gym together, teams will switch stations. Each team will bike and push the sled three times a piece, with the score being total number of cumulative calories across the three rounds.

Posted: May 15, 2018

Wednesday, 16th May

Unicorn Daily Challenge

Not For Time: 
40 GHD Sit-Ups
40 AbMat Sit-Ups
20 GHD Sit-Ups
20 ABMat Sit-Ups


2 Rounds:
500 Meter Light Row
5 Strict Pull-Ups
10 Dowel Overhead Squats
15 AbMat Sit-U[s

1:00 Wall Squats, resting briefly between repetitions (Video)

Snatch Technique

On the Minute x 7:
Pausing Snatch Deadlift + Low Hang Snatch + Overhead Squat (Video)

Set #1 – 40% of 1RM Snatch

Set #2 – 45% of 1RM Snatch

Set #3 – 50% of 1RM Snatch

Set #4 – 55% of 1RM Snatch

Sets #5,6,7 – 60% of 1RM Snatch

Snake Bike

For Time:
Power Snatch (95/65) 
Overhead Squats (95/65) 

Posted: May 14, 2018

Tuesday, 15th May

Unicorn Daily Challenge

4 “Giant Sets”:
Max Effort L-Sit on Parallettes
20 Weighted Hip Extensions (25/15)

Hold the plate across the chest during the weighted hip extensions.
Rest 1:00 between rounds.


Coaches Choice

“Anchored Down”

5 Rounds, On the 4:00:
30 Air Squats
20/14 Calorie Row
10 Lateral Rower Burpees

Every four minutes, athletes will complete one round of “Anchored Down” and rest until the next interval begins. Rounds begin on the 0:00, 4:00, 8:00, 12:00, and 16:00. The score today is the slowest of the five rounds. If short on rowers, stagger the second group two minutes behind. These rounds will begin on the 2:00, 6:00, 10:00, 14:00, and 18:00. The goal here is to find a fast pace that athletes can see themselves maintaining over the five rounds.