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Posted: November 16, 2017

Friday, 17th November

Unicorn Daily Challenge

10:00 Recovery Bike

Warm-up

Tempo Bike (or row) – 4 Rounds of :50s light, :10s “fast”
Let our “fast” pace gradually build over the 3 rounds. After each set, come off the rower to complete:
3 Walkouts (Video)
5 Scap Retractions (Video)

2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Pushups
12 Slow Air Squats
15 AbMat Sit-Ups

Voorhees

ON THE 0:00... 

AMRAP 13:
55 Barbell-Facing Burpees
55 Pull-Ups
55 Calorie Row
55 Kipping Handstand Pushups
Post rounds plus repetitions to the leaderboard below. For reference for adding repetitions:
If pull-ups completed, score is 110.
If calorie row is completed, score is 165.
If a full round + 10 burpees are completed, score is 1+10.

Gymnastics

The aim of these parts is to use each 5:00 window to alternate back and forth between movements for quality, developing better movement through focused repetition. 

On the 20:00

From 20:00 – 25:00…
7/5 Calorie Assault Bike (15/12 Schwinn, or 15/12 Cal Row as substitutes)
2 Wall Walks (Video)

From 25:00 – 30:00…
4 Pausing Inverted Rows (Video)
:20s Ring Support Hold (Video)

From 30:00 – 35:00…
10-20 second L-Sit on parallettes
10 GHD Sit-Ups (15 Abmat sit-ups as substitute)