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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

Posted: May 31, 2017

Thursday, 1st June

Unicorn Daily Challenge

For time

150m Bear Crawl

Warm-up

Mobility

Dynamic

Skill: Handstand Push-ups

We will take 10-15 minutes to work on HSPU.

"Team Tosh Sprints"

For time:

You go, I go

200m run

400m run

600m run

Posted: May 30, 2017

Wednesday, 31st May

Unicorn Daily Challenge

BODY ARMOR

3 Sets, resting 2:00 between:
12 Kneeling Unilateral Dumbbell Presses
12 Unilateral Dumbbell Bent Over Row
18 Chest Supported Rotator Retractions
18 Chest Supported Front Raises

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
5 Stiff-Legged Deadlifts
5 Front Squats

Strength: Hang Squat Clean

12:00 EMOM

Minute 1 – 3 Reps @ 50% of 1-Rep CJ
Minute 2 – 3 Reps @ 57% of 1-Rep CJ
Minute 3 – 2 Reps @ 65% of 1-Rep CJ
Minute 4 – 2 Reps @ 70% of 1-Rep CJ
Minute 5 – 1 Rep @ 75% of 1-Rep CJ
Minute 6 – 1 Rep @ 80% of 1-Rep CJ
Minutes 7-12 – 5 additional singles, all on the minute, based off feel. Climb if the weights feel good, or stay at the loading and dial in technique.

Freight Train

5:00 EMOM

Minute 1 – 7 Hang Squat Cleans + 3 Push Jerks
Minute 2 – 6 Hang Squat Cleans + 4 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 5 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 6 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 7 Push Jerks
Load the bar with 50% of your estimated 1-Rep Clean and Jerk.
The goal is to hang onto the bar for all repetitions inside the minute.

Rocovery

Spend 10:00 on the Bike or Rower.
Recovery effort. Conversational pace. Not for score.

Posted: May 29, 2017

Tuesday, 30th May

Unicorn Daily Challenge

Grab a partner and do 30 synchronized 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
Empty Barbell Stiff Legged Deadlifts
Empty Barbell Good Mornings

"Drop the Hammer"

On the 0:00
For Time:

21-15-9

Deadlifts (225/155)
Assault Bike Cal

*Goal is to have a weight on the deadlifts that you are confident you can cycle those first 21 reps unbroken*

then we rest until the 25:00 mark on the clock

On the 25:00

"Midline"

Alternating EMOM x 12 (4 Rounds):
Minute 1 – 50 Double-Unders (or :40 of work)
Minute 2 – 15 Weighted Abmat Situps (15/10# plate)
Minute 3 – 18/14 Calorie Row (or :50 Max effort if we have trouble clocking calories)

 

Posted: May 28, 2017

Monday, 29th May

Unicorn Daily Challenge

Not today! I think Murph is enough :)

"MURPH"

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

 

Posted: May 25, 2017

Friday, 26th May

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

5 Minutes Bike/Row/Run/Jump Rope

Dynamic 

KELLY!!!

5 Rounds for Time

400m Run

30 Wall Balls (20/14)

30 Box Jumps (24/20)

Posted: May 24, 2017

Thursday, 25th May

Unicorn Daily Challenge

Row or Bike

Whichever one you pick for the Conditioning WOD, do the other for the UDC.

Max Distance in 10 minutes. This one is not a sprint! Row or Bike at a steady pace and see what you end up with :)

Warm-up

Dynamic 

Strength: Deadlift

Find a 10 Rep Max

Row or Bike Conditioning

1:00 Hard/ :30 Easy

2:00 Hard/ 1:00 Easy

3:00 Hard/ 1:30 Easy

4:00 Hard/ 2:00 Easy

Intent: To do your best attempt at a sprint during the period of hard work :) 

Posted: May 23, 2017

Wednesday, 24th May

Unicorn Daily Challenge

Tabata 
8 Rounds
:20 of Russian Twists
:10 of Hollow Hold :)

Score is total reps

Warm-up

Coaches Choice

Strength: Push Press

In 15:00 minutes

Find a 5 Rep Max Push Press

Partner WOD - YAY! Sandbags...

For Time

100 Sandbag Ground to Over Shoulder
75 Sandbag Walking Lunges
50 Sandbag Shoulder to Over

Posted: May 22, 2017

Tuesday, 23rd May

Unicorn Daily Challenge

1200m Run

Warm-up

Upperbody stretching

Dynamic

E-to-the-MOM

15:00 EMOM

Min 1: 4 C2B Pull-ups
Min 2: :40 L - Sit Hold (Rings, paralettes, Boxes)
Min 3: :40 Handstand Hold

5:00 Break

Then another 15:00 EMOM

Min 1: 20 Abmat sit-ups
Min 2: 10 Push-ups
Min 3: 20 Air Squats 

Rx + = Butterfly pull-ups, L-Sit on rings, free standing Handstand

Rx = Regular kipping or butterfly, paralette hold, handstand against wall (try to add difficulty by bringing yourself away from the wall)

Fx = Inverted row on barbell, L-Sit on box, Handstand against wall or knees elevated handstand hold on box