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Posted: December 7, 2017

Friday, 8th December

Unicorn Daily Challenge

Every 3:00, complete 15 GHD Sit-Ups (total of 60). Clock continues to run as we complete these repetitions towards the 15:00 total.

On the 3:00 – 15 GHD Sit-Ups
On the 6:00 – 15 GHD Sit-Ups
On the 9:00 – 15 GHD Sit-Ups
On the 12:00 – 15 GHD Sit-Ups

Warm-up

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

A) 2 Rounds, low intensity:
3 Strict Pull-Ups
6 Kip Swings
9 Air Squats

Strength/Gymnastics:

OT2:00 x 5 Rounds
2 Back Squats
4 Bar Muscle-Ups (4 Strict C2B/4 Strict Pull-ups)
2 Back Squats

Set #1 (On the 0:00) – 70% of 1RM Back Squat

Set #2 (On the 2:00) – 73% of 1RM Back Squat

Set #3 (On the 4:00) – 76% of 1RM Back Squat

Set #4 (On the 6:00) – 79% of 1RM Back Squat

Set #5 (On the 8:00) – 82% of 1RM Back Squat

Heartbreak Kid

3 Rounds:
10 Front Squats (165/110)
20 Chest to Bar Pull-Ups
50 Double-Unders