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Posted: September 5, 2017

Wednesday, 6th September

Unicorn Daily Challenge

  • 5 sets not for time of:
  • 20 V-Ups
  • 15 Tuck Crunches
  • 20 Second Hollow Hold
  • 20 Second Arch Hold

Warm-up

250 Meter Row, 5 Good Mornings (empty bar) + 10 Pushups + 15 Air Squats
250 Meter Row, 5 Walkouts(Video) + 10 Deadlifts (empty bar)
250 Meter Row, 10 Wallballs

Rest 2:00, and build to a light deadlift (~75% of your Part #1 weight)

7 Wallballs, directly into:
2 Rounds:
3 Deadlifts + 3 Barbell Facing-Burpees

Strength: Power Clean

Every Minute on the Minute for Eight Minutes

Power Clean for load:
#1: 2 reps @ 60%
#2: 2 reps @ 65%
#3: 2 reps @ 70%
#4: 2 reps @ 75%
#5: 2 reps @ 75%
#6: 2 reps @ 75%
#7: 2 reps @ 75%
#8: 2 reps @ 75%

Frank the Tank!

“Frank The Tank 1”
In a 5:00 Window…
50 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
12 Deadlifts (185/135), 12 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 2”
In a 5:00 Window…
35 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
9 Deadlifts (225/155), 9 Barbell Facing Burpees

Rest 5:00

“Frank the Tank 3”
In a 5:00 Window…
20 Wall Balls (20/14) *Females 9′ Target
Time remaining, AMRAP:
6 Deadlifts (275/185), 6 Barbell Facing Burpees